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

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Light Rye Flour	11%	3%	86%

Macro Nutrients

	Baked White Potatoes	Light Rye Flour	Recommended Dietary Allowance
Energy	6.3% 183kcal	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	32% 42g	117% 152g	130g per day for Men 19-50 years
Sugars	4.2% 3.04g	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	0.99% 0.71g	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	% 1.25g	% 0.28g	g per day for Men 19-50 years
Sucrose	% 0.79g	% 1.13g	g per day for Men 19-50 years
Fiber	11% 4.17g	41.8% 16g	38g per day for Men 19-50 years
Protein	7.44% 4.17g	34.8% 19.5g	56g per day for Men 19-50 years

Vitamins

	Baked White 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	7.94% 0.095mg	54.7% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.56% 0.085mg	13.7% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.03mg	9.92% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.2% 0.76mg	26.4% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.2% 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	19% 75.4μg	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	0.53% 0.079mg	11% 1.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	9.76% 11.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Light Rye Flour	Recommended Dietary Allowance
Calcium	2% 20mg	2.58% 25.8mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	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	16% 1.27mg	22.6% 1.8mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	16.3% 0.38mg	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	21.3% 149mg	37% 258mg	700mg per day for Men 19-50 years
Potassium	31.8% 1080mg	13% 445mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	63.5% 35μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	24% 2.64mg	11mg per day for Men 19-50 years
Water	4.05% 150g	0.61% 22.6g	3700g per day for Men 19-50 years

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

• Baked Whole White Potatoes have 1.9 times more Vitamin B3, 1.7 times more Vitamin B9 and more Vitamin C than Light Rye Flour.
• While Light Rye Flour contains 6.9 times more Vitamin B1, 2.1 times more Vitamin B2, 1.7 times more Vitamin B5, 20.8 times more Vitamin E and 2.2 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Light Rye Flour have similar amounts of Vitamin B6 per 7 oz.
• Both Baked Whole White 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 White Potatoes vs Light Rye Flour:

• Baked Whole White Potatoes have 2.4 times more Potassium and 6.6 times more Water than Light Rye Flour.
• While Light Rye Flour contains 1.3 times more Calcium, 1.7 times more Copper, 1.4 times more Iron, 6.1 times more Manganese, 1.7 times more Phosphorus, 35.2 times more Selenium and 3.8 times more Zinc than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Light Rye Flour have similar amounts of Magnesium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Baked Whole White Potatoes have 1.6 times more Sugars than Light Rye Flour.
• While Light Rye Flour contains 3.9 times more Energy, 8.9 times more Fat, 5.5 times more Omega 3, 10.2 times more Omega 6, 3.6 times more Carbohydrate, 3.8 times more Fiber and 4.7 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Light Rye Flour have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.