Comparing Nutrients in 5 ounces Wheat Germ VS Boiled Potato Flesh, Cooked In Skin

Macros Ratio

	Protein	Fat	Carbs
Wheat Germ	24%	23%	53%
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%

Macro Nutrients

	Wheat Germ	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Energy	17.6% 510kcal	4.25% 123kcal	2900kcal per day for Men 19-50 years
Fat	14.2% 13.8g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	7.38% 2.36g	0.12% 0.037g	32g per day for Men 19-50 years
Omega 3	64% 1.02g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	44% 7.5g	0.27% 0.045g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.5% 73.4g	22% 28.5g	130g per day for Men 19-50 years
Sugars	NA	1.78% 1.3g	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	NA	0.57% 0.41g	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	NA	% 0.48g	g per day for Men 19-50 years
Sucrose	NA	% 0.27g	g per day for Men 19-50 years
Fiber	49.2% 18.7g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	58.6% 33g	4.73% 2.65g	56g per day for Men 19-50 years

Vitamins

	Wheat Germ	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	222% 2.67mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54.4% 0.71mg	2.2% 0.028mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60.4% 9.66mg	12.7% 2.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64% 3.2mg	14.7% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	142% 1.84mg	32.6% 0.42mg	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	100% 398μg	3.54% 14μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	20.5% 18.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.094% 0.014mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.6% 3.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat Germ	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Calcium	5.53% 55.3mg	0.71% 7.1mg	1000mg per day for Men 19-50 years
Copper	125% 1.13mg	29.6% 0.27mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.75% 70μg	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	111% 8.87mg	5.5% 0.44mg	8mg per day for Men 19-50 years
Magnesium	80.7% 339mg	7.42% 31mg	420mg per day for Men 19-50 years
Manganese	820% 19mg	8.5% 0.2mg	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	171% 1194mg	8.9% 62.4mg	700mg per day for Men 19-50 years
Potassium	37% 1264mg	16% 537mg	3400mg per day for Men 19-50 years
Selenium	204% 112μg	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	158% 17.4mg	3.87% 0.43mg	11mg per day for Men 19-50 years
Water	0.43% 15.8g	2.95% 109g	3700g per day for Men 19-50 years

Nutrient Comparison: Wheat Germ VS Boiled Potato Flesh, Cooked In Skin per 5 oz

Compare the macro and micronutrient content in 5 oz of Wheat Germ versus 5 oz of Boiled Potato Flesh, Cooked In Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Wheat Germ vs Boiled Potato Flesh, Cooked In Skin:

• 5 ounces of Wheat Germ have 17.8 times more Vitamin B1, 25 times more Vitamin B2, 4.7 times more Vitamin B3, 4.3 times more Vitamin B5, 4.3 times more Vitamin B6 and 28.1 times more Vitamin B9 than Boiled Potato Flesh, Cooked In Skin.
• While 5 oz of Boiled Potato Flesh, Cooked In Skin without Salt contain more Vitamin C than Crude Wheat Germ.
• 5 ounces of Wheat Germ have insufficient amounts of Vitamin C
• 5 ounces of Boiled Potato Flesh, Cooked In Skin have insufficient amounts of Vitamin B2
• Both Crude Wheat Germ as well as Boiled Potato Flesh, Cooked In Skin without Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Wheat Germ vs Boiled Potato Flesh, Cooked In Skin:

• 5 ounces of Wheat Germ have 7.8 times more Calcium, 4.2 times more Copper, 20.2 times more Iron, 10.9 times more Magnesium, 96.4 times more Manganese, 19.1 times more Phosphorus, 2.4 times more Potassium, 264 times more Selenium and 41 times more Zinc than Boiled Potato Flesh, Cooked In Skin.
• While 5 oz of Boiled Potato Flesh, Cooked In Skin without Salt contain 6.9 times more Water than Crude Wheat Germ.
• 5 ounces of Boiled Potato Flesh, Cooked In Skin lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Wheat Germ have 4.1 times more Energy, 97.2 times more Fat, 64 times more Saturated Fat, 72.3 times more Omega 3, 165.2 times more Omega 6, 2.6 times more Carbohydrate, 7.3 times more Fiber and 12.4 times more Protein than Boiled Potato Flesh, Cooked In Skin.
• 5 ounces of Boiled Potato Flesh, Cooked In Skin provide inadequate amounts of Omega 3 and Omega 6