Comparing Nutrients in 7 ounces Baked White Potatoes VS Wheat Germ

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Wheat Germ	24%	23%	53%

Macro Nutrients

	Baked White Potatoes	Wheat Germ	Recommended Dietary Allowance
Energy	6.3% 183kcal	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	32% 42g	79% 103g	130g per day for Men 19-50 years
Sugars	4.2% 3.04g	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	0.99% 0.71g	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	% 1.25g	NA	g per day for Men 19-50 years
Sucrose	% 0.79g	NA	g per day for Men 19-50 years
Fiber	11% 4.17g	69% 26g	38g per day for Men 19-50 years
Protein	7.44% 4.17g	82% 46g	56g per day for Men 19-50 years

Vitamins

	Baked White 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	7.94% 0.095mg	311% 3.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.56% 0.085mg	76% 0.99mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.03mg	84.5% 13.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.2% 0.76mg	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.2% 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	19% 75.4μg	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	0.53% 0.079mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Wheat Germ	Recommended Dietary Allowance
Calcium	2% 20mg	7.74% 77.4mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	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	16% 1.27mg	155% 12.4mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	113% 474mg	420mg per day for Men 19-50 years
Manganese	16.3% 0.38mg	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	21.3% 149mg	239% 1671mg	700mg per day for Men 19-50 years
Potassium	31.8% 1080mg	52% 1770mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	286% 157μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	222% 24.4mg	11mg per day for Men 19-50 years
Water	4.05% 150g	0.6% 22g	3700g per day for Men 19-50 years

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

• Baked Whole White Potatoes have more Vitamin C than Crude Wheat Germ.
• While Crude Wheat Germ contains 39.2 times more Vitamin B1, 11.6 times more Vitamin B2, 4.5 times more Vitamin B3, 5.9 times more Vitamin B5, 6.2 times more Vitamin B6 and 7.4 times more Vitamin B9 than Baked Whole White Potatoes.
• Both Baked Whole White 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 White Potatoes vs Wheat Germ:

• Baked Whole White Potatoes have 6.8 times more Water than Crude Wheat Germ.
• While Crude Wheat Germ contains 3.9 times more Calcium, 6.3 times more Copper, 9.8 times more Iron, 8.9 times more Magnesium, 70.4 times more Manganese, 11.2 times more Phosphorus, 1.6 times more Potassium, 158.4 times more Selenium and 35.1 times more Zinc than Baked Whole White Potatoes.

Comparison of macro-nutrients per 7 ounces:

• Crude Wheat Germ contains 3.9 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, 2.5 times more Carbohydrate, 6.3 times more Fiber and 11 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Crude Wheat Germ have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.