Comparing Nutrients in 5 ounces Hard Red Spring Wheat VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Hard Red Spring Wheat	18%	5%	77%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Hard Red Spring Wheat	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	16% 466kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.72g	2.64% 2.57g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	NA	1.6g per day for Men 19-50 years
Omega 6	6.06% 1.03g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	74% 96g	28.5% 37g	130g per day for Men 19-50 years
Sugars	0.8% 0.58g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	45.5% 17.3g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	39% 22g	5.6% 3.15g	56g per day for Men 19-50 years

Vitamins

	Hard Red Spring Wheat	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	59.5% 0.71mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.16mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.6% 8.1mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.5% 1.33mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.6% 0.48mg	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	15.2% 61μg	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	9.54% 1.43mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.24% 2.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hard Red Spring Wheat	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	3.54% 35.4mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	64.6% 0.58mg	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	63.8% 5.1mg	8.86% 0.71mg	8mg per day for Men 19-50 years
Magnesium	42% 176mg	NA	420mg per day for Men 19-50 years
Manganese	250% 5.75mg	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	67.2% 471mg	NA	700mg per day for Men 19-50 years
Potassium	14% 482mg	18.8% 638mg	3400mg per day for Men 19-50 years
Selenium	182% 100μg	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	36% 3.94mg	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: Hard Red Spring Wheat VS Frozen Roasted Potatoes with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Hard Red Spring Wheat 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 Hard Red Spring Wheat vs Frozen Roasted Potatoes with Salt:

• Both Hard Red Spring Wheat and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 5 oz
• Both Hard Red Spring Wheat as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in five ounces.

Comparing minerals per 5 ounces for Hard Red Spring Wheat vs Frozen Roasted Potatoes with Salt:

• 5 ounces of Hard Red Spring Wheat have 1.7 times more Calcium and 7.2 times more Iron than Frozen Roasted Potatoes with Salt.
• While 5 oz of Frozen Roasted Potatoes with Salt contain 1.3 times more Potassium and 149 times more Sodium than Hard Red Spring Wheat.
• 5 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Hard Red Spring Wheat have 2.6 times more Energy, 2.6 times more Carbohydrate, 4.7 times more Fiber and 6.9 times more Protein than Frozen Roasted Potatoes with Salt.