Comparing Nutrients in 5 ounces Enriched Bleached 13% Protein White (industrial) Wheat Flour VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Enriched Bleached 13% Protein White (industrial) Wheat Flour	15%	4%	81%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Enriched Bleached 13% Protein White (industrial) Wheat Flour	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	17.7% 513kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.96g	2.64% 2.57g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	NA	1.6g per day for Men 19-50 years
Omega 6	5.55% 0.94g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78.7% 102g	28.5% 37g	130g per day for Men 19-50 years
Sugars	2.15% 1.56g	1.35% 0.98g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0.059% 0.043g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0.043g	NA	g per day for Men 19-50 years
Sucrose	% 0.23g	NA	g per day for Men 19-50 years
Fiber	8.95% 3.4g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	33% 18.5g	5.6% 3.15g	56g per day for Men 19-50 years

Vitamins

	Enriched Bleached 13% Protein White (industrial) Wheat Flour	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87% 1.04mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.5% 0.63mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52.7% 8.44mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.9% 0.064mg	NA	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	60.2% 241μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	2.68% 2.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.47% 0.071mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.43μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Bleached 13% Protein White (industrial) Wheat Flour	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	3.4% 34mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	29.5% 0.27mg	NA	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	89.7% 7.17mg	8.86% 0.71mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	NA	420mg per day for Men 19-50 years
Manganese	38.5% 0.88mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	24% 169mg	NA	700mg per day for Men 19-50 years
Potassium	5.34% 181mg	18.8% 638mg	3400mg per day for Men 19-50 years
Selenium	67.5% 37μg	NA	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	28% 422mg	1500mg per day for Men 19-50 years
Zinc	20.6% 2.27mg	NA	11mg per day for Men 19-50 years
Water	0.49% 18g	2.6% 97g	3700g per day for Men 19-50 years

Nutrient Comparison: Enriched Bleached 13% Protein White (industrial) Wheat Flour VS Frozen Roasted Potatoes with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Enriched Bleached 13% Protein White (industrial) Wheat Flour versus 5 oz of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Enriched Bleached 13% Protein White (industrial) Wheat Flour vs Frozen Roasted Potatoes with Salt:

• Both Enriched Bleached 13% Protein White (industrial) Wheat Flour and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 5 oz
• Both Enriched Bleached 13% Protein White (industrial) Wheat Flour as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in five ounces.

Comparing minerals per 5 ounces for Enriched Bleached 13% Protein White (industrial) Wheat Flour vs Frozen Roasted Potatoes with Salt:

• 5 ounces of Enriched Bleached 13% Protein White (industrial) Wheat Flour have 1.6 times more Calcium and 10.1 times more Iron than Frozen Roasted Potatoes with Salt.
• While 5 oz of Frozen Roasted Potatoes with Salt contain 3.5 times more Potassium and 149 times more Sodium than Enriched Bleached 13% Protein White (industrial) Wheat Flour.
• 5 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Enriched Bleached 13% Protein White (industrial) Wheat Flour have 2.9 times more Energy, 2.8 times more Carbohydrate and 5.9 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Enriched Bleached 13% Protein White (industrial) Wheat Flour and Frozen Roasted Potatoes with Salt offer comparable quantities of Fiber per five ounces.