Comparing Nutrients in 7 ounces Whole Soft Wheat Flour VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Whole Soft Wheat Flour	11%	5%	84%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Whole Soft Wheat Flour	Baked White Potatoes	Recommended Dietary Allowance
Energy	22.7% 659kcal	6.3% 183kcal	2900kcal per day for Men 19-50 years
Fat	4% 3.87g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	2.67% 0.85g	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	NA	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	NA	0.57% 0.097g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	114% 148g	32% 42g	130g per day for Men 19-50 years
Sugars	2.8% 2.02g	4.2% 3.04g	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	NA	0.99% 0.71g	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	NA	% 1.25g	g per day for Men 19-50 years
Sucrose	NA	% 0.79g	g per day for Men 19-50 years
Fiber	68.4% 26g	11% 4.17g	38g per day for Men 19-50 years
Protein	34% 19g	7.44% 4.17g	56g per day for Men 19-50 years

Vitamins

	Whole Soft Wheat Flour	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49% 0.59mg	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.7% 0.37mg	6.56% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	66.3% 10.6mg	19% 3.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40% 2mg	15.2% 0.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	32.2% 0.42mg	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	14% 55.6μg	19% 75.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	27.8% 25mg	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	7% 1.05mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.14% 3.77μg	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Soft Wheat Flour	Baked White Potatoes	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	105% 0.94mg	28% 0.25mg	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	92% 7.36mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	55.3% 232mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	293% 6.75mg	16.3% 0.38mg	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	92% 641mg	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	23% 782mg	31.8% 1080mg	3400mg per day for Men 19-50 years
Selenium	46% 25.2μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	53.4% 5.87mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	0.67% 24.6g	4.05% 150g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Whole Soft Wheat Flour vs Baked White Potatoes:

• Soft Wheat Whole Grain Flour has 6.2 times more Vitamin B1, 4.4 times more Vitamin B2, 3.5 times more Vitamin B3, 2.6 times more Vitamin B5 and 13.3 times more Vitamin E than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.4 times more Vitamin B9, more Vitamin C and 1.4 times more Vitamin K than Soft Wheat Whole Grain Flour.
• Both Soft Wheat Whole Grain Flour and Baked Whole White Potatoes have similar amounts of Vitamin B6 per 7 oz.
• Both Soft Wheat Whole Grain Flour as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Whole Soft Wheat Flour vs Baked White Potatoes:

• Soft Wheat Whole Grain Flour has 3.3 times more Calcium, 3.7 times more Copper, 5.8 times more Iron, 4.3 times more Magnesium, 18 times more Manganese, 4.3 times more Phosphorus, 25.4 times more Selenium and 8.5 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.4 times more Potassium and 6.1 times more Water than Soft Wheat Whole Grain Flour.

Comparison of macro-nutrients per 7 ounces:

• Soft Wheat Whole Grain Flour has 3.6 times more Energy, 13 times more Fat, 10.8 times more Saturated Fat, 3.5 times more Carbohydrate, 6.2 times more Fiber and 4.6 times more Protein than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.5 times more Sugars than Soft Wheat Whole Grain Flour.
• Both Soft Wheat Whole Grain Flour as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.