Lets compare vitamin content per 1 kilogram of Dark Rye Flour vs Baked Red Potatoes:
Dark Rye Flour has 4.4 times more Vitamin B1, 5 times more Vitamin B2, 2.7 times more Vitamin B3, 4.3 times more Vitamin B5, 2.1 times more Vitamin B6, 1.2 times more Vitamin B9, 34.1 times more Vitamin E and 2.1 times more Vitamin K than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain more Vitamin C than Dark Rye Flour.
Both Dark Rye Flour as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.
Comparing minerals per 1 kilogram for Dark Rye Flour vs Baked Red Potatoes:
Dark Rye Flour has 4.1 times more Calcium, 3.2 times more Copper, 7.1 times more Iron, 5.7 times more Magnesium, 35 times more Manganese, 6.9 times more Phosphorus, 1.3 times more Potassium and 12.6 times more Zinc than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 7.1 times more Water than Dark Rye Flour.
Comparison of macro-nutrients per 1 kilogram:
Dark Rye Flour has 3.7 times more Energy, 14.8 times more Fat, 9.8 times more Omega 3, 18.3 times more Omega 6, 3.5 times more Carbohydrate, 1.6 times more Sugars, 13.2 times more Fiber and 6.9 times more Protein than Baked Whole Red Potatoes.
Both Dark Rye Flour as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.