Comparing Nutrients in 100 calories Baked White PotatoesVS Flaxseed

Weight per 100 calories

Baked White Potatoes

109g

Flaxseed

18.7g

Flaxseed has 5.8 times more energy per unit of mass than Baked Whole White Potatoes, which is very high in comparison to other foods. Baked White Potatoes having average energy density.

Which food has more nutrients per 100 calories - Baked White Potatoes or Flaxseed?

Macros Ratio

Protein Fat Carbs

Baked White Potatoes

90%

Flaxseed

13%

67%

20%

100 kcal ▼

Macro Nutrients

Baked White Potatoesvs Flaxseed

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.17%0.16g

Fat

8.14%7.9g

0.16 gvs7.9 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.14%0.043g

Saturated Fat

2.14%0.69g

0.043 gvs0.69 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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1%0.016g

Omega 3

267%4.27g

0.016 gvs4.27 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.31%0.053g

Omega 6

6.5%1.1g

0.053 gvs1.1 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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17.6%23g

Carbohydrate

4.16%5.4g

23 gvs5.4 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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2.3%1.66g

Sugars

0.4%0.29g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

1.66 gvs0.29 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.54%0.39g

Fructose

0%0g

≤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]

0.39 gvs0 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.68g

Glucose

%0.075g

0.68 gvs0.075 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.43g

Sucrose

%0.22g

0.43 gvs0.22 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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6%2.3g

Fiber

13.5%5.1g

2.3 gvs5.1 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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4.08%2.3g

Protein

6.1%3.43g

2.3 gvs3.43 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Baked White Potatoesvs Flaxseed

0.12%1.1μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

1.1 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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4.35%0.052mg

Vitamin B1

25.7%0.31mg

Thiamine

0.052 mgvs0.31 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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3.6%0.047mg

Vitamin B2

2.3%0.03mg

Riboflavin

0.047 mgvs0.03 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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10.4%1.66mg

Vitamin B3

3.6%0.58mg

Niacin, nicotinic acid, niacinamide

1.66 mgvs0.58 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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8.33%0.42mg

Vitamin B5

3.7%0.18mg

Pantothenic acid

0.42 mgvs0.18 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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17.6%0.23mg

Vitamin B6

6.8%0.089mg

Pyridoxine

0.23 mgvs0.089 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

21%6.33μg

Biotin

NA μgvs6.33 μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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10.3%41.3μg

Vitamin B9

4.07%16.3μg

Folates and Folic Acid

41.3 μgvs16.3 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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15.2%13.7mg

Vitamin C

0.12%0.11mg

Ascorbic acid

13.7 mgvs0.11 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0.29%0.043mg

Vitamin E

0.39%0.058mg

Tocopherols and Tocotrienols

0.043 mgvs0.058 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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2.45%2.93μg

Vitamin K

0.67%0.81μg

Phytomenadione or phylloquinone

2.93 μgvs0.81 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Baked White Potatoesvs Flaxseed

1.1%11mg

Calcium

4.78%47.8mg

11 mgvs47.8 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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15.3%0.14mg

Copper

25.4%0.23mg

0.14 mgvs0.23 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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8.7%0.7mg

Iron

13.4%1.07mg

0.7 mgvs1.07 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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7%29.3mg

Magnesium

17.5%73.4mg

29.3 mgvs73.4 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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8.93%0.21mg

Manganese

20.2%0.46mg

0.21 mgvs0.46 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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11.6%81.5mg

Phosphorus

17%120mg

81.5 mgvs120 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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17.4%591mg

Potassium

4.48%152mg

591 mgvs152 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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0.99%0.54μg

Selenium

8.65%4.76μg

0.54 μgvs4.76 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.51%7.6mg

Sodium

0.37%5.6mg

7.6 mgvs5.6 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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3.46%0.38mg

Zinc

7.4%0.81mg

0.38 mgvs0.81 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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2.2%82g

Water

0.035%1.3g

82 gvs1.3 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Baked White Potatoes vs Flaxseed:

Baked Whole White Potatoes have 1.6 times more Vitamin B2, 2.9 times more Vitamin B3, 2.3 times more Vitamin B5, 2.6 times more Vitamin B6, 2.5 times more Vitamin B9, 121.9 times more Vitamin C and 3.6 times more Vitamin K than Flaxseed.
While Flaxseed contains 5.9 times more Vitamin B1 than Baked Whole White Potatoes.
Both Baked Whole White Potatoes as well as Flaxseed have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 100 kcal.

Comparing minerals per 100 calories for Baked White Potatoes vs Flaxseed:

Baked Whole White Potatoes have 3.9 times more Potassium and 62.9 times more Water than Flaxseed.
While Flaxseed contains 4.4 times more Calcium, 1.7 times more Copper, 1.5 times more Iron, 2.5 times more Magnesium, 2.3 times more Manganese, 1.5 times more Phosphorus, 8.8 times more Selenium and 2.1 times more Zinc than Baked Whole White Potatoes.

Comparison of macro-nutrients per 100 calories:

Baked Whole White Potatoes have 4.2 times more Carbohydrate and 5.7 times more Sugars than Flaxseed.
While Flaxseed contains 48.4 times more Fat, 15.8 times more Saturated Fat, 262 times more Omega 3, 20.8 times more Omega 6, 2.2 times more Fiber and 1.5 times more Protein than Baked Whole White Potatoes.
Both Baked Whole White Potatoes and Flaxseed have similar amounts of Energy per 100 kcal.
Both Baked Whole White Potatoes as well as Flaxseed have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Baked White PotatoesVS Baked Red PotatoesFlaxseedVS Baked Red PotatoesBaked White PotatoesVS Roasted Pumpkin And Squash Seed Kernels with SaltFlaxseedVS Roasted Pumpkin And Squash Seed Kernels with Salt

Compare Foods

Comparing Nutrients in 100 calories Baked White PotatoesVS Flaxseed

Weight per 100 calories

Which food has more nutrients per 100 calories - Baked White Potatoes or Flaxseed?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: