Comparing Nutrients in 7 ounces Boiled Potato Flesh, Cooked In Skin VS Wheat Bread Flour

Macros Ratio

	Protein	Fat	Carbs
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%
Wheat Bread Flour	14%	4%	82%

Macro Nutrients

	Boiled Potato Flesh, Cooked In Skin	Wheat Bread Flour	Recommended Dietary Allowance
Energy	5.95% 173kcal	24.7% 716kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	3.4% 3.3g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	5.33% 0.085g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	8% 1.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30.7% 40g	111% 144g	130g per day for Men 19-50 years
Sugars	2.5% 1.8g	0.85% 0.62g	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	0.79% 0.58g	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	% 0.67g	NA	g per day for Men 19-50 years
Sucrose	% 0.38g	NA	g per day for Men 19-50 years
Fiber	9.4% 3.57g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	6.63% 3.7g	42.5% 23.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Potato Flesh, Cooked In Skin	Wheat Bread Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.86mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.6% 1.03mg	17.4% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.6% 0.59mg	5.65% 0.073mg	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	4.96% 20μg	16.4% 65.5μg	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	28.7% 25.8mg	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	0.13% 0.02mg	5.3% 0.79mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.64% 4.37μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Potato Flesh, Cooked In Skin	Wheat Bread Flour	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	41.5% 0.37mg	40% 0.36mg	0.9mg per day for Men 19-50 years
Fluoride	2.45% 98μg	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	7.7% 0.62mg	22.3% 1.8mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	12% 0.27mg	68.3% 1.57mg	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	12.5% 87.3mg	27.5% 192mg	700mg per day for Men 19-50 years
Potassium	22% 752mg	5.84% 198mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	143% 78.8μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.6mg	15.3% 1.7mg	11mg per day for Men 19-50 years
Water	4.13% 153g	0.72% 26.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Potato Flesh, Cooked In Skin VS Wheat Bread Flour per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Potato Flesh, Cooked In Skin versus 7 oz of Wheat Bread Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Potato Flesh, Cooked In Skin vs Wheat Bread Flour:

• 7 ounces of Boiled Potato Flesh, Cooked In Skin have 1.3 times more Vitamin B1, 1.4 times more Vitamin B3, 8.1 times more Vitamin B6 and more Vitamin C than Wheat Bread Flour.
• While 7 oz of Wheat Bread Flour contain 3 times more Vitamin B2, 3.3 times more Vitamin B9 and 40 times more Vitamin E than Boiled Potato Flesh, Cooked In Skin without Salt.
• Both Boiled Potato Flesh, Cooked In Skin and Wheat Bread Flour provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Boiled Potato Flesh, Cooked In Skin have insufficient amounts of Vitamin B2 and Vitamin E
• 7 ounces of Wheat Bread Flour have insufficient amounts of Vitamin C
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Wheat Bread Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Boiled Potato Flesh, Cooked In Skin vs Wheat Bread Flour:

• 7 ounces of Boiled Potato Flesh, Cooked In Skin have 3.8 times more Potassium and 5.8 times more Water than Wheat Bread Flour.
• While 7 oz of Wheat Bread Flour contain 2.9 times more Iron, 5.7 times more Manganese, 2.2 times more Phosphorus, 132.3 times more Selenium and 2.8 times more Zinc than Boiled Potato Flesh, Cooked In Skin without Salt.
• Both Boiled Potato Flesh, Cooked In Skin and Wheat Bread Flour contain similar levels of Copper and Magnesium per seven ounces.
• 7 ounces of Boiled Potato Flesh, Cooked In Skin lack sufficient amounts of Selenium
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Wheat Bread Flour lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Wheat Bread Flour contain 4.1 times more Energy, 4.3 times more Omega 3, 21.4 times more Omega 6, 3.6 times more Carbohydrate, 1.3 times more Fiber and 6.4 times more Protein than Boiled Potato Flesh, Cooked In Skin without Salt.
• 7 ounces of Boiled Potato Flesh, Cooked In Skin provide inadequate amounts of Omega 3 and Omega 6