Comparing Nutrients in 100 grams Wheat flour, white, all-purpose, enriched, calcium-fortified VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Wheat flour, white, all-purpose, enriched, calcium-fortified	12%	2%	86%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Wheat flour, white, all-purpose, enriched, calcium-fortified	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	12.6% 364kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.98g	1.87% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.16g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	1.38% 0.022g	NA	1.6g per day for Men 19-50 years
Omega 6	2.3% 0.39g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58.7% 76.3g	20% 26g	130g per day for Men 19-50 years
Sugars	NA	0.95% 0.69g	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	7.1% 2.7g	6.84% 2.6g	38g per day for Men 19-50 years
Protein	18.4% 10.3g	3.96% 2.22g	56g per day for Men 19-50 years

Vitamins

	Wheat flour, white, all-purpose, enriched, calcium-fortified	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	65.4% 0.79mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38% 0.49mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.9mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.76% 0.44mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.4% 0.044mg	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	45.8% 183μg	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	1.9% 1.7mg	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	0.4% 0.06mg	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

	Wheat flour, white, all-purpose, enriched, calcium-fortified	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	25% 252mg	1.5% 15mg	1000mg per day for Men 19-50 years
Copper	16% 0.14mg	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	58% 4.64mg	6.25% 0.5mg	8mg per day for Men 19-50 years
Magnesium	5.24% 22mg	NA	420mg per day for Men 19-50 years
Manganese	29.7% 0.68mg	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	15.4% 108mg	NA	700mg per day for Men 19-50 years
Potassium	3.15% 107mg	13.2% 450mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	20% 298mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	NA	11mg per day for Men 19-50 years
Water	0.32% 12g	1.84% 68g	3700g per day for Men 19-50 years

Nutrient Comparison: Wheat flour, white, all-purpose, enriched, calcium-fortified VS Frozen Roasted Potatoes with Salt per 100 g

Compare the macro and micronutrient content in 100 g of Wheat flour, white, all-purpose, enriched, calcium-fortified versus 100 g of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Wheat flour, white, all-purpose, enriched, calcium-fortified vs Frozen Roasted Potatoes with Salt:

• Both Wheat flour, white, all-purpose, enriched, calcium-fortified and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 100 g
• Both Wheat flour, white, all-purpose, enriched, calcium-fortified as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in 100 grams.

Comparing minerals per 100 grams for Wheat flour, white, all-purpose, enriched, calcium-fortified vs Frozen Roasted Potatoes with Salt:

• 100 grams of Wheat flour, white, all-purpose, enriched, calcium-fortified have 16.8 times more Calcium and 9.3 times more Iron than Frozen Roasted Potatoes with Salt.
• While 100 g of Frozen Roasted Potatoes with Salt contain 4.2 times more Potassium and 149 times more Sodium than Wheat flour, white, all-purpose, enriched, calcium-fortified.
• 100 grams of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Wheat flour, white, all-purpose, enriched, calcium-fortified have 2.9 times more Energy, 2.9 times more Carbohydrate and 4.7 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Wheat flour, white, all-purpose, enriched, calcium-fortified and Frozen Roasted Potatoes with Salt offer comparable quantities of Fiber per 100 grams.