Comparing Nutrients in 100 grams Enriched Semolina VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Enriched Semolina	14%	3%	83%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Enriched Semolina	Baked Red Potatoes	Recommended Dietary Allowance
Energy	12.4% 360kcal	3% 87kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.05g	0.15% 0.15g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	0.13% 0.04g	32g per day for Men 19-50 years
Omega 3	2.3% 0.037g	0.94% 0.015g	1.6g per day for Men 19-50 years
Omega 6	2.3% 0.39g	0.29% 0.049g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56% 73g	15% 19.6g	130g per day for Men 19-50 years
Sugars	NA	1.97% 1.43g	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	0.61% 0.44g	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	% 0.55g	g per day for Men 19-50 years
Sucrose	NA	% 0.45g	g per day for Men 19-50 years
Fiber	10.3% 3.9g	4.74% 1.8g	38g per day for Men 19-50 years
Protein	22.6% 12.7g	4.1% 2.3g	56g per day for Men 19-50 years

Vitamins

	Enriched Semolina	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	67.6% 0.81mg	6% 0.072mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44% 0.57mg	3.85% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.4% 6mg	9.97% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	6.82% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.92% 0.1mg	16.3% 0.21mg	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	45.8% 183μg	6.75% 27μg	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	0% 0mg	14% 12.6mg	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	1.73% 0.26mg	0.53% 0.08mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.33% 2.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Semolina	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	1.7% 17mg	0.9% 9mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	19.3% 0.17mg	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	54.5% 4.36mg	8.75% 0.7mg	8mg per day for Men 19-50 years
Magnesium	11% 47mg	6.67% 28mg	420mg per day for Men 19-50 years
Manganese	27% 0.62mg	7.52% 0.17mg	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	19.4% 136mg	10.3% 72mg	700mg per day for Men 19-50 years
Potassium	5.47% 186mg	16% 545mg	3400mg per day for Men 19-50 years
Selenium	163% 89.4μg	NA	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.8% 12mg	1500mg per day for Men 19-50 years
Zinc	9.55% 1.05mg	3.64% 0.4mg	11mg per day for Men 19-50 years
Water	0.34% 12.7g	2.07% 76.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Enriched Semolina vs Baked Red Potatoes:

• Enriched Semolina has 11.3 times more Vitamin B1, 11.4 times more Vitamin B2, 3.8 times more Vitamin B3, 1.7 times more Vitamin B5, 6.8 times more Vitamin B9 and 3.3 times more Vitamin E than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.1 times more Vitamin B6 and more Vitamin C than Enriched Semolina.
• Both Enriched Semolina 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 Enriched Semolina vs Baked Red Potatoes:

• Enriched Semolina has 1.9 times more Calcium, 6.2 times more Iron, 1.7 times more Magnesium, 3.6 times more Manganese, 1.9 times more Phosphorus and 2.6 times more Zinc than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.9 times more Potassium and 6.1 times more Water than Enriched Semolina.
• Both Enriched Semolina and Baked Whole Red Potatoes have similar amounts of Copper per 100 g.

Comparison of macro-nutrients per 100 grams:

• Enriched Semolina has 4.1 times more Energy, 7 times more Fat, 2.5 times more Omega 3, 8 times more Omega 6, 3.7 times more Carbohydrate, 2.2 times more Fiber and 5.5 times more Protein than Baked Whole Red Potatoes.
• Both Enriched Semolina as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.