Lets compare vitamin content per 7 ounces of Rye vs Baked Red Potatoes:
Rye grain has 4.4 times more Vitamin B1, 5 times more Vitamin B2, 2.7 times more Vitamin B3, 4.3 times more Vitamin B5, 1.4 times more Vitamin B6, 1.4 times more Vitamin B9, 10.6 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 Rye grain.
Both Rye grain as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.
Comparing minerals per 7 ounces for Rye vs Baked Red Potatoes:
Rye grain has 2.7 times more Calcium, 2.1 times more Copper, 3.8 times more Iron, 3.9 times more Magnesium, 14.9 times more Manganese, 4.6 times more Phosphorus and 6.6 times more Zinc than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 7.2 times more Water than Rye grain.
Both Rye grain and Baked Whole Red Potatoes have similar amounts of Potassium per 7 oz.
Comparison of macro-nutrients per 7 ounces:
Rye grain has 3.9 times more Energy, 10.9 times more Fat, 7.2 times more Omega 3, 13.4 times more Omega 6, 3.9 times more Carbohydrate, 8.4 times more Fiber and 4.5 times more Protein than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 1.5 times more Sugars than Rye grain.
Both Rye grain as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.