Comparing Nutrients in 7 ounces Hard white Wheat VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Hard white Wheat	12%	4%	84%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Hard white Wheat	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	23.4% 679kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.55g	1.04% 0.33g	32g per day for Men 19-50 years
Omega 3	4.34% 0.069g	NA	1.6g per day for Men 19-50 years
Omega 6	8.35% 1.4g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	116% 151g	40% 52g	130g per day for Men 19-50 years
Sugars	1.12% 0.81g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	63.7% 24.2g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	40% 22.4g	7.87% 4.4g	56g per day for Men 19-50 years

Vitamins

	Hard white Wheat	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	64% 0.77mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.5% 0.21mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54.3% 8.7mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38% 1.9mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	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	19% 75.4μg	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	13.4% 2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.14% 3.77μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hard white Wheat	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	80% 0.72mg	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	113% 9.05mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	44% 185mg	NA	420mg per day for Men 19-50 years
Manganese	330% 7.6mg	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	101% 704mg	NA	700mg per day for Men 19-50 years
Potassium	25.2% 857mg	26.3% 893mg	3400mg per day for Men 19-50 years
Selenium	NA	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	60% 6.6mg	NA	11mg per day for Men 19-50 years
Water	0.51% 19g	3.65% 135g	3700g per day for Men 19-50 years

Nutrient Comparison: Hard white Wheat VS Frozen Roasted Potatoes with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Hard white Wheat 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 Hard white Wheat vs Frozen Roasted Potatoes with Salt:

• Both Hard white Wheat and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 7 oz
• Both Hard white Wheat as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Hard white Wheat vs Frozen Roasted Potatoes with Salt:

• 7 ounces of Hard white Wheat have 2.1 times more Calcium and 9.1 times more Iron than Frozen Roasted Potatoes with Salt.
• While 7 oz of Frozen Roasted Potatoes with Salt contain 149 times more Sodium than Hard white Wheat.
• Both Hard white Wheat and Frozen Roasted Potatoes with Salt contain similar levels of Potassium per seven ounces.
• 7 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Hard white Wheat have 2.7 times more Energy, 2.9 times more Carbohydrate, 4.7 times more Fiber and 5.1 times more Protein than Frozen Roasted Potatoes with Salt.