Lets compare vitamin content per 100 grams of Baked Red Potatoes vs Light Rye Flour:
Baked Whole Red Potatoes have 2 times more Vitamin B3 and more Vitamin C than Light Rye Flour.
While Light Rye Flour contains 4.6 times more Vitamin B1, 1.8 times more Vitamin B2, 2 times more Vitamin B5, 10.4 times more Vitamin E and 2.1 times more Vitamin K than Baked Whole Red Potatoes.
Both Baked Whole Red Potatoes and Light Rye Flour have similar amounts of Vitamin B6 and Vitamin B9 per 100 g.
Both Baked Whole Red Potatoes as well as Light Rye Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.
Comparing minerals per 100 grams for Baked Red Potatoes vs Light Rye Flour:
Baked Whole Red Potatoes have 2.4 times more Potassium and 6.7 times more Water than Light Rye Flour.
While Light Rye Flour contains 1.4 times more Calcium, 1.3 times more Iron, 6.7 times more Manganese, 1.8 times more Phosphorus and 3.3 times more Zinc than Baked Whole Red Potatoes.
Both Baked Whole Red Potatoes and Light Rye Flour have similar amounts of Copper and Magnesium per 100 g.
Comparison of macro-nutrients per 100 grams:
Baked Whole Red Potatoes have 1.5 times more Sugars than Light Rye Flour.
While Light Rye Flour contains 4.1 times more Energy, 8.9 times more Fat, 5.5 times more Omega 3, 10.2 times more Omega 6, 3.9 times more Carbohydrate, 4.4 times more Fiber and 4.3 times more Protein than Baked Whole Red Potatoes.
Both Baked Whole Red Potatoes as well as Light Rye Flour have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 g.