Comparing Nutrients in 100 grams Enriched Bleached 13% Protein White (industrial) Wheat Flour VS Baked Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Enriched Bleached 13% Protein White (industrial) Wheat Flour	15%	4%	81%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Enriched Bleached 13% Protein White (industrial) Wheat Flour	Baked Potato Skin	Recommended Dietary Allowance
Energy	12.5% 362kcal	6.83% 198kcal	2900kcal per day for Men 19-50 years
Fat	1.42% 1.38g	0.1% 0.1g	97g per day for Men 19-50 years
Saturated Fat	0.59% 0.19g	0.081% 0.026g	32g per day for Men 19-50 years
Omega 3	1.06% 0.017g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	3.9% 0.67g	0.19% 0.032g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.5% 72.2g	35.4% 46g	130g per day for Men 19-50 years
Sugars	1.5% 1.1g	1.93% 1.4g	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	0.041% 0.03g	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	% 0.03g	NA	g per day for Men 19-50 years
Sucrose	% 0.16g	NA	g per day for Men 19-50 years
Fiber	6.3% 2.4g	20.8% 7.9g	38g per day for Men 19-50 years
Protein	23.3% 13g	7.66% 4.3g	56g per day for Men 19-50 years

Vitamins

	Enriched Bleached 13% Protein White (industrial) Wheat Flour	Baked Potato Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.3% 0.74mg	10% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.2% 0.45mg	8.15% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.2% 5.95mg	19% 3.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.72% 0.39mg	17% 0.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.46% 0.045mg	47.2% 0.61mg	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	42.5% 170μg	5.5% 22μg	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	15% 13.5mg	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	0.33% 0.05mg	0.27% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.25% 0.3μg	1.4% 1.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Bleached 13% Protein White (industrial) Wheat Flour	Baked Potato Skin	Recommended Dietary Allowance
Calcium	2.4% 24mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	20.8% 0.19mg	91% 0.82mg	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	63.3% 5.06mg	88% 7.04mg	8mg per day for Men 19-50 years
Magnesium	8.33% 35mg	10.2% 43mg	420mg per day for Men 19-50 years
Manganese	27% 0.62mg	26.8% 0.62mg	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	17% 119mg	14.4% 101mg	700mg per day for Men 19-50 years
Potassium	3.76% 128mg	17% 573mg	3400mg per day for Men 19-50 years
Selenium	47.6% 26μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	1.4% 21mg	1500mg per day for Men 19-50 years
Zinc	14.5% 1.6mg	4.45% 0.49mg	11mg per day for Men 19-50 years
Water	0.35% 13g	1.28% 47.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Enriched Bleached 13% Protein White (industrial) Wheat Flour VS Baked Potato Skin per 100 g

Compare the macro and micronutrient content in 100 g of Enriched Bleached 13% Protein White (industrial) Wheat Flour versus 100 g of Baked Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Enriched Bleached 13% Protein White (industrial) Wheat Flour vs Baked Potato Skin:

• 100 grams of Enriched Bleached 13% Protein White (industrial) Wheat Flour have 6 times more Vitamin B1, 4.2 times more Vitamin B2, 1.9 times more Vitamin B3 and 7.7 times more Vitamin B9 than Baked Potato Skin.
• While 100 g of Baked Potato Skin contain 2.2 times more Vitamin B5, 13.6 times more Vitamin B6 and more Vitamin C than Enriched Bleached 13% Protein White (industrial) Wheat Flour.
• 100 grams of Enriched Bleached 13% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin C
• Both Enriched Bleached 13% Protein White (industrial) Wheat Flour as well as Baked Potato Skin have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 100 grams.

Comparing minerals per 100 grams for Enriched Bleached 13% Protein White (industrial) Wheat Flour vs Baked Potato Skin:

• 100 grams of Enriched Bleached 13% Protein White (industrial) Wheat Flour have 37.4 times more Selenium and 3.3 times more Zinc than Baked Potato Skin.
• While 100 g of Baked Potato Skin contain 1.4 times more Calcium, 4.4 times more Copper, 1.4 times more Iron and 4.5 times more Potassium than Enriched Bleached 13% Protein White (industrial) Wheat Flour.
• Both Enriched Bleached 13% Protein White (industrial) Wheat Flour and Baked Potato Skin contain similar levels of Magnesium, Manganese and Phosphorus per 100 grams.
• 100 grams of Baked Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Enriched Bleached 13% Protein White (industrial) Wheat Flour have 1.8 times more Energy, 20.8 times more Omega 6, 1.6 times more Carbohydrate and 3 times more Protein than Baked Potato Skin.
• While 100 g of Baked Potato Skin contain 3.3 times more Fiber than Enriched Bleached 13% Protein White (industrial) Wheat Flour.
• 100 grams of Baked Potato Skin provide inadequate amounts of Omega 6
• Both Enriched Bleached 13% Protein White (industrial) Wheat Flour as well as Baked Potato Skin provide inadequate amounts of Omega 3 in 100 grams.