Comparing Nutrients in 7 ounces Baked Red Potatoes VS Wheat Germ

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Wheat Germ	24%	23%	53%

Macro Nutrients

	Baked Red Potatoes	Wheat Germ	Recommended Dietary Allowance
Energy	5.95% 173kcal	24.6% 714kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	20% 19.3g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	10.3% 3.3g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	89.7% 1.43g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	61.7% 10.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	79% 103g	130g per day for Men 19-50 years
Sugars	3.9% 2.84g	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	1.2% 0.87g	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	% 1.1g	NA	g per day for Men 19-50 years
Sucrose	% 0.89g	NA	g per day for Men 19-50 years
Fiber	9.4% 3.57g	69% 26g	38g per day for Men 19-50 years
Protein	8.15% 4.56g	82% 46g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Wheat Germ	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	311% 3.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	76% 0.99mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.8% 3.17mg	84.5% 13.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.5% 0.68mg	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	198% 2.58mg	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	139% 558μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Wheat Germ	Recommended Dietary Allowance
Calcium	1.8% 18mg	7.74% 77.4mg	1000mg per day for Men 19-50 years
Copper	38.4% 0.35mg	176% 1.58mg	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	155% 12.4mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	113% 474mg	420mg per day for Men 19-50 years
Manganese	15% 0.34mg	1148% 26.4mg	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	239% 1671mg	700mg per day for Men 19-50 years
Potassium	32% 1082mg	52% 1770mg	3400mg per day for Men 19-50 years
Selenium	NA	286% 157μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	222% 24.4mg	11mg per day for Men 19-50 years
Water	4.1% 152g	0.6% 22g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Baked Red Potatoes vs Wheat Germ:

• Baked Whole Red Potatoes have more Vitamin C than Crude Wheat Germ.
• While Crude Wheat Germ contains 26.1 times more Vitamin B1, 10 times more Vitamin B2, 4.3 times more Vitamin B3, 6.6 times more Vitamin B5, 6.1 times more Vitamin B6 and 10.4 times more Vitamin B9 than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Crude Wheat Germ have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Baked Red Potatoes vs Wheat Germ:

• Baked Whole Red Potatoes have 6.9 times more Water than Crude Wheat Germ.
• While Crude Wheat Germ contains 4.3 times more Calcium, 4.6 times more Copper, 8.9 times more Iron, 8.5 times more Magnesium, 76.9 times more Manganese, 11.7 times more Phosphorus, 1.6 times more Potassium and 30.7 times more Zinc than Baked Whole Red Potatoes.

Comparison of macro-nutrients per 7 ounces:

• Crude Wheat Germ contains 4.1 times more Energy, 64.8 times more Fat, 41.6 times more Saturated Fat, 48.2 times more Omega 3, 107.9 times more Omega 6, 2.6 times more Carbohydrate, 7.3 times more Fiber and 10.1 times more Protein than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Crude Wheat Germ have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.