Comparing Nutrients in 7 ounces Soft Red Winter Wheat VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Soft Red Winter Wheat	12%	4%	84%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Soft Red Winter Wheat	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	22.7% 657kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	3.2% 3.1g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	1.8% 0.57g	1.04% 0.33g	32g per day for Men 19-50 years
Omega 3	3.47% 0.056g	NA	1.6g per day for Men 19-50 years
Omega 6	7.33% 1.25g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	113% 147g	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	65.3% 25g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	36.7% 20.5g	7.87% 4.4g	56g per day for Men 19-50 years

Vitamins

	Soft Red Winter 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	65% 0.78mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59.5% 9.53mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.7% 1.7mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.5% 0.54mg	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	20.3% 81.4μg	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	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soft Red Winter Wheat	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	5.36% 53.6mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	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	79.6% 6.37mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	NA	420mg per day for Men 19-50 years
Manganese	379% 8.7mg	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	140% 978mg	NA	700mg per day for Men 19-50 years
Potassium	23% 788mg	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	47.4% 5.2mg	NA	11mg per day for Men 19-50 years
Water	0.65% 24g	3.65% 135g	3700g per day for Men 19-50 years

Nutrient Comparison: Soft Red Winter Wheat VS Frozen Roasted Potatoes with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Soft Red Winter 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 Soft Red Winter Wheat vs Frozen Roasted Potatoes with Salt:

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

Comparing minerals per 7 ounces for Soft Red Winter Wheat vs Frozen Roasted Potatoes with Salt:

• 7 ounces of Soft Red Winter Wheat have 1.8 times more Calcium and 6.4 times more Iron than Frozen Roasted Potatoes with Salt.
• While 7 oz of Frozen Roasted Potatoes with Salt contain 149 times more Sodium than Soft Red Winter Wheat.
• Both Soft Red Winter 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 Soft Red Winter Wheat have 2.6 times more Energy, 2.8 times more Carbohydrate, 4.8 times more Fiber and 4.7 times more Protein than Frozen Roasted Potatoes with Salt.