Comparing Nutrients in 100 grams Enriched Bleached 13% Protein White (industrial) Wheat Flour VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Enriched Bleached 13% Protein White (industrial) Wheat Flour	15%	4%	81%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Enriched Bleached 13% Protein White (industrial) Wheat Flour	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	12.5% 362kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	1.42% 1.38g	1.87% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.59% 0.19g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	1.06% 0.017g	NA	1.6g per day for Men 19-50 years
Omega 6	3.9% 0.67g	NA	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	20% 26g	130g per day for Men 19-50 years
Sugars	1.5% 1.1g	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	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	6.84% 2.6g	38g per day for Men 19-50 years
Protein	23.3% 13g	3.96% 2.22g	56g per day for Men 19-50 years

Vitamins

	Enriched Bleached 13% Protein White (industrial) Wheat Flour	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	61.3% 0.74mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.2% 0.45mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.2% 5.95mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.72% 0.39mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.46% 0.045mg	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	42.5% 170μg	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	0.33% 0.05mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.25% 0.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Bleached 13% Protein White (industrial) Wheat Flour	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	2.4% 24mg	1.5% 15mg	1000mg per day for Men 19-50 years
Copper	20.8% 0.19mg	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	63.3% 5.06mg	6.25% 0.5mg	8mg per day for Men 19-50 years
Magnesium	8.33% 35mg	NA	420mg per day for Men 19-50 years
Manganese	27% 0.62mg	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	17% 119mg	NA	700mg per day for Men 19-50 years
Potassium	3.76% 128mg	13.2% 450mg	3400mg per day for Men 19-50 years
Selenium	47.6% 26μg	NA	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	20% 298mg	1500mg per day for Men 19-50 years
Zinc	14.5% 1.6mg	NA	11mg per day for Men 19-50 years
Water	0.35% 13g	1.84% 68g	3700g per day for Men 19-50 years

Nutrient Comparison: Enriched Bleached 13% Protein White (industrial) Wheat Flour VS Frozen Roasted Potatoes with Salt 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 Frozen Roasted Potatoes with Salt 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 Frozen Roasted Potatoes with Salt:

• Both Enriched Bleached 13% Protein White (industrial) Wheat Flour and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 100 g
• Both Enriched Bleached 13% Protein White (industrial) Wheat Flour as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in 100 grams.

Comparing minerals per 100 grams for Enriched Bleached 13% Protein White (industrial) Wheat Flour vs Frozen Roasted Potatoes with Salt:

• 100 grams of Enriched Bleached 13% Protein White (industrial) Wheat Flour have 1.6 times more Calcium and 10.1 times more Iron than Frozen Roasted Potatoes with Salt.
• While 100 g of Frozen Roasted Potatoes with Salt contain 3.5 times more Potassium and 149 times more Sodium than Enriched Bleached 13% Protein White (industrial) Wheat Flour.
• 100 grams of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Enriched Bleached 13% Protein White (industrial) Wheat Flour have 2.9 times more Energy, 2.8 times more Carbohydrate and 5.9 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Enriched Bleached 13% Protein White (industrial) Wheat Flour and Frozen Roasted Potatoes with Salt offer comparable quantities of Fiber per 100 grams.