Comparing Nutrients in 100 grams Baked Red Potatoes VS Wheat Germ

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Wheat Germ	24%	23%	53%

Macro Nutrients

	Baked Red Potatoes	Wheat Germ	Recommended Dietary Allowance
Energy	3% 87kcal	12.4% 360kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	10% 9.72g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.04g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	0.94% 0.015g	45% 0.72g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	31% 5.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.6g	40% 51.8g	130g per day for Men 19-50 years
Sugars	1.97% 1.43g	NA	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	0.61% 0.44g	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	% 0.55g	NA	g per day for Men 19-50 years
Sucrose	% 0.45g	NA	g per day for Men 19-50 years
Fiber	4.74% 1.8g	34.7% 13g	38g per day for Men 19-50 years
Protein	4.1% 2.3g	41.3% 23g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Wheat Germ	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6% 0.072mg	157% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.85% 0.05mg	38.4% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.97% 1.6mg	42.6% 6.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.82% 0.34mg	45% 2.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.3% 0.21mg	100% 1.3mg	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	6.75% 27μg	70.3% 281μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	14% 12.6mg	0% 0mg	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	0.53% 0.08mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.33% 2.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Wheat Germ	Recommended Dietary Allowance
Calcium	0.9% 9mg	3.9% 39mg	1000mg per day for Men 19-50 years
Copper	19.3% 0.17mg	88.4% 0.8mg	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	8.75% 0.7mg	78.3% 6.26mg	8mg per day for Men 19-50 years
Magnesium	6.67% 28mg	57% 239mg	420mg per day for Men 19-50 years
Manganese	7.52% 0.17mg	578% 13.3mg	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	10.3% 72mg	120% 842mg	700mg per day for Men 19-50 years
Potassium	16% 545mg	26.2% 892mg	3400mg per day for Men 19-50 years
Selenium	NA	144% 79.2μg	55μg per day for Men 19-50 years
Sodium	0.8% 12mg	0.8% 12mg	1500mg per day for Men 19-50 years
Zinc	3.64% 0.4mg	112% 12.3mg	11mg per day for Men 19-50 years
Water	2.07% 76.7g	0.3% 11g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Baked Red Potatoes vs Wheat Germ:

• Baked Whole Red Potatoes have more Vitamin C than Crude Wheat Germ.
• While Crude Wheat Germ contains 26.1 times more Vitamin B1, 10 times more Vitamin B2, 4.3 times more Vitamin B3, 6.6 times more Vitamin B5, 6.1 times more Vitamin B6 and 10.4 times more Vitamin B9 than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Crude Wheat Germ have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Baked Red Potatoes vs Wheat Germ:

• Baked Whole Red Potatoes have 6.9 times more Water than Crude Wheat Germ.
• While Crude Wheat Germ contains 4.3 times more Calcium, 4.6 times more Copper, 8.9 times more Iron, 8.5 times more Magnesium, 76.9 times more Manganese, 11.7 times more Phosphorus, 1.6 times more Potassium and 30.7 times more Zinc than Baked Whole Red Potatoes.

Comparison of macro-nutrients per 100 grams:

• Crude Wheat Germ contains 4.1 times more Energy, 64.8 times more Fat, 41.6 times more Saturated Fat, 48.2 times more Omega 3, 107.9 times more Omega 6, 2.6 times more Carbohydrate, 7.3 times more Fiber and 10.1 times more Protein than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Crude Wheat Germ have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.