Comparing Nutrients in 7 ounces Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour	13%	4%	83%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	25% 720kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	2.97% 2.88g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	1.66% 0.53g	1.04% 0.33g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	NA	1.6g per day for Men 19-50 years
Omega 6	8.56% 1.45g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	113% 146g	40% 52g	130g per day for Men 19-50 years
Sugars	3.07% 2.22g	1.9% 1.37g	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	0.082% 0.06g	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	% 0.06g	NA	g per day for Men 19-50 years
Sucrose	% 0.3g	NA	g per day for Men 19-50 years
Fiber	12.5% 4.76g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	40.8% 23g	7.87% 4.4g	56g per day for Men 19-50 years

Vitamins

	Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32% 0.38mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.38mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.9% 0.064mg	NA	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	15.4% 61.5μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	3.75% 3.37mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.66% 0.099mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	35.5% 0.32mg	NA	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	31.3% 2.5mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	NA	420mg per day for Men 19-50 years
Manganese	58.6% 1.35mg	NA	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	31.8% 222mg	NA	700mg per day for Men 19-50 years
Potassium	8.05% 274mg	26.3% 893mg	3400mg per day for Men 19-50 years
Selenium	99% 54.6μg	NA	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	39.4% 591mg	1500mg per day for Men 19-50 years
Zinc	15% 1.67mg	NA	11mg per day for Men 19-50 years
Water	0.68% 25g	3.65% 135g	3700g per day for Men 19-50 years

Nutrient Comparison: Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour VS Frozen Roasted Potatoes with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour versus 7 oz of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour vs Frozen Roasted Potatoes with Salt:

• Both Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 7 oz
• Both Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour vs Frozen Roasted Potatoes with Salt:

• 7 ounces of Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour have 1.3 times more Calcium and 2.5 times more Iron than Frozen Roasted Potatoes with Salt.
• While 7 oz of Frozen Roasted Potatoes with Salt contain 3.3 times more Potassium and 149 times more Sodium than Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour.
• 7 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour have 2.9 times more Energy, 2.8 times more Carbohydrate and 5.2 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour and Frozen Roasted Potatoes with Salt offer comparable quantities of Fiber per seven ounces.