Comparing Nutrients in 100 calories Enriched White Wheat Flour for CakeVS Baked Red Potatoes

Weight per 100 calories

Enriched White Wheat Flour for Cake

27.6g

Baked Red Potatoes

115g

Enriched White Wheat Flour for Cake has 4.2 times more energy per 100g than Baked Red Potatoes. It has high energy density when compared to other foods. Baked Whole Red Potatoes having average energy density.

Which food has more nutrients per 100 calories - Enriched White Wheat Flour for Cake or Baked Red Potatoes?

Macros Ratio

Protein Fat Carbs

Enriched White Wheat Flour for Cake

89%

Baked Red Potatoes

10%

88%

100 kcal ▼

Macro Nutrients

Enriched White Wheat Flour for Cakevs Baked Red Potatoes

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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0.24%0.24g

Fat

0.18%0.17g

0.24 gvs0.17 g

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

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0.11%0.035g

Saturated Fat

0.14%0.046g

0.035 gvs0.046 g

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

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0.38%0.006g

Omega 3

1.08%0.017g

0.006 gvs0.017 g

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

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0.58%0.099g

Omega 6

0.33%0.056g

0.099 gvs0.056 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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16.6%21.6g

Carbohydrate

17.3%22.5g

21.6 gvs22.5 g

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

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0.12%0.086g

Sugars

2.27%1.64g

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

0.086 gvs1.64 g

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

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Fructose

0.7%0.51g

≤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]

NA gvs0.51 g

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

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Glucose

%0.63g

NA gvs0.63 g

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

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Sucrose

%0.52g

NA gvs0.52 g

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

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1.24%0.47g

Fiber

5.44%2.07g

0.47 gvs2.07 g

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

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4.04%2.27g

Protein

4.72%2.64g

2.27 gvs2.64 g

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

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Vitamins

Enriched White Wheat Flour for Cakevs Baked Red Potatoes

0%0μg

Vitamin A

0.13%1.15μg

RAE, retinol activity equivalents

0 μgvs1.15 μg

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

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20.5%0.25mg

Vitamin B1

6.9%0.083mg

Thiamine

0.25 mgvs0.083 mg

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

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9.14%0.12mg

Vitamin B2

4.42%0.057mg

Riboflavin

0.12 mgvs0.057 mg

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

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11.7%1.88mg

Vitamin B3

11.5%1.83mg

Niacin, nicotinic acid, niacinamide

1.88 mgvs1.83 mg

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

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2.53%0.13mg

Vitamin B5

7.84%0.39mg

Pantothenic acid

0.13 mgvs0.39 mg

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

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0.7%0.009mg

Vitamin B6

18.7%0.24mg

Pyridoxine

0.009 mgvs0.24 mg

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

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Vitamin B7

Biotin

NA μgvsNA μg

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

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13%51.4μg

Vitamin B9

7.76%31μg

Folates and Folic Acid

51.4 μgvs31 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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0%0mg

Vitamin C

16%14.5mg

Ascorbic acid

0 mgvs14.5 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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0.037%0.006mg

Vitamin E

0.61%0.092mg

Tocopherols and Tocotrienols

0.006 mgvs0.092 mg

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

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0.069%0.083μg

Vitamin K

2.7%3.2μg

Phytomenadione or phylloquinone

0.083 μgvs3.2 μg

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

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Minerals

Enriched White Wheat Flour for Cakevs Baked Red Potatoes

0.39%3.87mg

Calcium

1.03%10.3mg

3.87 mgvs10.3 mg

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

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4.27%0.038mg

Copper

22.2%0.2mg

0.038 mgvs0.2 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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25.3%2.02mg

Iron

10%0.8mg

2.02 mgvs0.8 mg

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

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1.05%4.4mg

Magnesium

7.66%32mg

4.4 mgvs32 mg

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

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7.6%0.18mg

Manganese

8.65%0.2mg

0.18 mgvs0.2 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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3.35%23.5mg

Phosphorus

12%82.8mg

23.5 mgvs82.8 mg

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

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0.85%29mg

Potassium

18.4%626mg

29 mgvs626 mg

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

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2.46%1.35μg

Selenium

1.35 μgvsNA μg

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

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0.037%0.55mg

Sodium

0.92%13.8mg

0.55 mgvs13.8 mg

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

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1.56%0.17mg

Zinc

4.18%0.46mg

0.17 mgvs0.46 mg

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

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0.093%3.46g

Water

2.4%88g

3.46 gvs88 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 Enriched White Wheat Flour for Cake vs Baked Red Potatoes:

Enriched Cake White Wheat Flour has 3 times more Vitamin B1, 2.1 times more Vitamin B2 and 1.7 times more Vitamin B9 than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 3.1 times more Vitamin B5, 26.7 times more Vitamin B6, more Vitamin C and 38.8 times more Vitamin K than Enriched Cake White Wheat Flour.
Both Enriched Cake White Wheat Flour and Baked Whole Red Potatoes have similar amounts of Vitamin B3 per 100 kcal.
Both Enriched Cake White Wheat Flour as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 100 kcal.

Comparing minerals per 100 calories for Enriched White Wheat Flour for Cake vs Baked Red Potatoes:

Enriched Cake White Wheat Flour has 2.5 times more Iron than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 2.7 times more Calcium, 5.2 times more Copper, 7.3 times more Magnesium, 3.5 times more Phosphorus, 21.6 times more Potassium, 2.7 times more Zinc and 25.5 times more Water than Enriched Cake White Wheat Flour.
Both Enriched Cake White Wheat Flour and Baked Whole Red Potatoes have similar amounts of Manganese per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Baked Whole Red Potatoes contain 2.8 times more Omega 3, 19.2 times more Sugars and 4.4 times more Fiber than Enriched Cake White Wheat Flour.
Both Enriched Cake White Wheat Flour and Baked Whole Red Potatoes have similar amounts of Energy, Carbohydrate and Protein per 100 kcal.
Both Enriched Cake White Wheat Flour as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Enriched White Wheat Flour for CakeVS Enriched Tortilla Mix White Wheat FlourBaked Red PotatoesVS Enriched Tortilla Mix White Wheat FlourEnriched White Wheat Flour for CakeVS Frozen Crinkle Cut French Fried Potatoes with SaltBaked Red PotatoesVS Frozen Crinkle Cut French Fried Potatoes with Salt

Compare Foods

Comparing Nutrients in 100 calories Enriched White Wheat Flour for CakeVS Baked Red Potatoes

Weight per 100 calories

Which food has more nutrients per 100 calories - Enriched White Wheat Flour for Cake or Baked Red Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: