Lets compare vitamin content per 7 ounces of Light Rye Flour vs Baked White Potatoes:
Light Rye Flour has 6.9 times more Vitamin B1, 2.1 times more Vitamin B2, 1.7 times more Vitamin B5, 20.8 times more Vitamin E and 2.2 times more Vitamin K than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.9 times more Vitamin B3, 1.7 times more Vitamin B9 and more Vitamin C than Light Rye Flour.
Both Light Rye Flour and Baked Whole White Potatoes have similar amounts of Vitamin B6 per 7 oz.
Both Light Rye Flour as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.
Comparing minerals per 7 ounces for Light Rye Flour vs Baked White Potatoes:
Light Rye Flour has 1.3 times more Calcium, 1.7 times more Copper, 1.4 times more Iron, 6.1 times more Manganese, 1.7 times more Phosphorus, 35.2 times more Selenium and 3.8 times more Zinc than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 2.4 times more Potassium and 6.6 times more Water than Light Rye Flour.
Both Light Rye Flour and Baked Whole White Potatoes have similar amounts of Magnesium per 7 oz.
Comparison of macro-nutrients per 7 ounces:
Light Rye Flour has 3.9 times more Energy, 8.9 times more Fat, 5.5 times more Omega 3, 10.2 times more Omega 6, 3.6 times more Carbohydrate, 3.8 times more Fiber and 4.7 times more Protein than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.6 times more Sugars than Light Rye Flour.
Both Light Rye Flour as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.