Lets compare vitamin content per 100 grams of Medium Rye flour vs Baked Red Potatoes:
Medium Rye flour has 4 times more Vitamin B1, 2.3 times more Vitamin B2, 1.4 times more Vitamin B5, 1.3 times more Vitamin B6, 1.3 times more Vitamin B9, 17.9 times more Vitamin E and 2.1 times more Vitamin K than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain more Vitamin C than Medium Rye flour.
Both Medium Rye flour and Baked Whole Red Potatoes have similar amounts of Vitamin B3 per 100 g.
Both Medium Rye flour as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.
Comparing minerals per 100 grams for Medium Rye flour vs Baked Red Potatoes:
Medium Rye flour has 2.7 times more Calcium, 1.9 times more Copper, 3.6 times more Iron, 2.3 times more Magnesium, 13.9 times more Manganese, 3.1 times more Phosphorus and 5.4 times more Zinc than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 1.5 times more Potassium and 7 times more Water than Medium Rye flour.
Comparison of macro-nutrients per 100 grams:
Medium Rye flour has 4 times more Energy, 10.1 times more Fat, 6.5 times more Omega 3, 12.2 times more Omega 6, 3.9 times more Carbohydrate, 6.6 times more Fiber and 4.7 times more Protein than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 1.3 times more Sugars than Medium Rye flour.
Both Medium Rye flour as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 g.