Comparing Nutrients in 7 ounces Baked Potato Flesh VS Enriched Semolina

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Enriched Semolina	14%	3%	83%

Macro Nutrients

	Baked Potato Flesh	Enriched Semolina	Recommended Dietary Allowance
Energy	6.36% 185kcal	24.6% 714kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	2.15% 2.1g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.93% 0.3g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	4.6% 0.073g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	4.6% 0.78g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33% 42.8g	111% 145g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	NA	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	7.83% 2.98g	20.4% 7.74g	38g per day for Men 19-50 years
Protein	6.95% 3.9g	45% 25g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Enriched Semolina	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.4% 0.21mg	134% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.2% 0.042mg	87% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.3% 2.77mg	74.3% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	23% 1.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	15.7% 0.2mg	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	4.47% 18μg	91% 363μg	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	28.2% 25.4mg	0% 0mg	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	0.53% 0.079mg	3.44% 0.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Enriched Semolina	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	3.37% 33.7mg	1000mg per day for Men 19-50 years
Copper	47.4% 0.43mg	41.7% 0.38mg	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	8.7% 0.69mg	108% 8.65mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	22.2% 93mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	53.4% 1.23mg	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	14% 99mg	38.6% 270mg	700mg per day for Men 19-50 years
Potassium	23% 776mg	11% 369mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	323% 177μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	4.05% 150g	0.68% 25g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Enriched Semolina per 7 oz

Compare the macro and micronutrient content in 7 oz of Baked Potato Flesh versus 7 oz of Enriched Semolina to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Baked Potato Flesh vs Enriched Semolina:

• 7 ounces of Baked Potato Flesh have 2.9 times more Vitamin B6 and more Vitamin C than Enriched Semolina.
• While 7 oz of Enriched Semolina contain 7.7 times more Vitamin B1, 27.2 times more Vitamin B2, 4.3 times more Vitamin B3 and 20.3 times more Vitamin B9 than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Enriched Semolina provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Baked Potato Flesh have insufficient amounts of Vitamin B2
• 7 ounces of Enriched Semolina have insufficient amounts of Vitamin C
• Both Baked Potatoes Flesh no Salt as well as Enriched Semolina have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Baked Potato Flesh vs Enriched Semolina:

• 7 ounces of Baked Potato Flesh have 2.1 times more Potassium and 6 times more Water than Enriched Semolina.
• While 7 oz of Enriched Semolina contain 12.5 times more Iron, 1.9 times more Magnesium, 3.8 times more Manganese, 2.7 times more Phosphorus, 298 times more Selenium and 3.6 times more Zinc than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Enriched Semolina contain similar levels of Copper per seven ounces.
• 7 ounces of Baked Potato Flesh lack sufficient amounts of Selenium
• Both Baked Potatoes Flesh no Salt as well as Enriched Semolina lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Enriched Semolina contain 3.9 times more Energy, 3.7 times more Omega 3, 12.3 times more Omega 6, 3.4 times more Carbohydrate, 2.6 times more Fiber and 6.5 times more Protein than Baked Potatoes Flesh no Salt.
• 7 ounces of Baked Potato Flesh provide inadequate amounts of Omega 3 and Omega 6