Comparing Nutrients in 7 ounces Baked Red Potatoes VS Light Rye Flour

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Light Rye Flour	11%	3%	86%

Macro Nutrients

	Baked Red Potatoes	Light Rye Flour	Recommended Dietary Allowance
Energy	5.95% 173kcal	24.4% 708kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	2.72% 2.64g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	0.93% 0.3g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	10.3% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	5.85% 0.99g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	117% 152g	130g per day for Men 19-50 years
Sugars	3.9% 2.84g	2.55% 1.85g	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	1.2% 0.87g	0.25% 0.18g	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	% 1.1g	% 0.28g	g per day for Men 19-50 years
Sucrose	% 0.89g	% 1.13g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	41.8% 16g	38g per day for Men 19-50 years
Protein	8.15% 4.56g	34.8% 19.5g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Light Rye Flour	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	54.7% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	13.7% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.8% 3.17mg	9.92% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.5% 0.68mg	26.4% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	35.7% 0.46mg	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	13.4% 53.6μg	11.4% 45.6μg	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	27.8% 25mg	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	1.06% 0.16mg	11% 1.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	9.76% 11.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Light Rye Flour	Recommended Dietary Allowance
Calcium	1.8% 18mg	2.58% 25.8mg	1000mg per day for Men 19-50 years
Copper	38.4% 0.35mg	47% 0.42mg	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	17.4% 1.4mg	22.6% 1.8mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	15% 0.34mg	100% 2.3mg	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	20.4% 143mg	37% 258mg	700mg per day for Men 19-50 years
Potassium	32% 1082mg	13% 445mg	3400mg per day for Men 19-50 years
Selenium	NA	63.5% 35μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	24% 2.64mg	11mg per day for Men 19-50 years
Water	4.1% 152g	0.61% 22.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Baked Red Potatoes vs Light Rye Flour:

• Baked Whole Red Potatoes have 2 times more Vitamin B3 and more Vitamin C than Light Rye Flour.
• While Light Rye Flour contains 4.6 times more Vitamin B1, 1.8 times more Vitamin B2, 2 times more Vitamin B5, 10.4 times more Vitamin E and 2.1 times more Vitamin K than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Light Rye Flour have similar amounts of Vitamin B6 and Vitamin B9 per 7 oz.
• Both Baked Whole Red Potatoes as well as Light Rye Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Baked Red Potatoes vs Light Rye Flour:

• Baked Whole Red Potatoes have 2.4 times more Potassium and 6.7 times more Water than Light Rye Flour.
• While Light Rye Flour contains 1.4 times more Calcium, 1.3 times more Iron, 6.7 times more Manganese, 1.8 times more Phosphorus and 3.3 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Light Rye Flour have similar amounts of Copper and Magnesium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Baked Whole Red Potatoes have 1.5 times more Sugars than Light Rye Flour.
• While Light Rye Flour contains 4.1 times more Energy, 8.9 times more Fat, 5.5 times more Omega 3, 10.2 times more Omega 6, 3.9 times more Carbohydrate, 4.4 times more Fiber and 4.3 times more Protein than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Light Rye Flour have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.