Comparing Nutrients in 100 calories Enriched Unbleached 10% Protein White (industrial) Wheat FlourVS Baked Red Potatoes

Weight per 100 calories

Enriched Unbleached 10% Protein White (industrial) Wheat Flour

27.3g

Baked Red Potatoes

115g

Enriched Unbleached 10% Protein White (industrial) Wheat Flour 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 Unbleached 10% Protein White (industrial) Wheat Flour or Baked Red Potatoes?

Macros Ratio

Protein Fat Carbs

Enriched Unbleached 10% Protein White (industrial) Wheat Flour

11%

85%

Baked Red Potatoes

10%

88%

100 kcal ▼

Macro Nutrients

Enriched Unbleached 10% Protein White (industrial) Wheat Flourvs 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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0.42%0.4g

Fat

0.18%0.17g

0.4 gvs0.17 g

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

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0.26%0.083g

Saturated Fat

0.14%0.046g

0.083 gvs0.046 g

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

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0.29%0.005g

Omega 3

1.08%0.017g

0.005 gvs0.017 g

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

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1.33%0.23g

Omega 6

0.33%0.056g

0.23 gvs0.056 g

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

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Cholesterol

0%0mg

NA mgvs0 mg

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

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16%21g

Carbohydrate

17.3%22.5g

21 gvs22.5 g

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

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0.18%0.13g

Sugars

2.27%1.64g

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

0.13 gvs1.64 g

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

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0.011%0.008g

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]

0.008 gvs0.51 g

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

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%0.008g

Glucose

%0.63g

0.008 gvs0.63 g

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

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%0.055g

Sucrose

%0.52g

0.055 gvs0.52 g

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

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1.73%0.66g

Fiber

5.44%2.07g

0.66 gvs2.07 g

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

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4.74%2.65g

Protein

4.72%2.64g

2.65 gvs2.64 g

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

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Vitamins

Enriched Unbleached 10% Protein White (industrial) Wheat Flourvs 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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16.8%0.2mg

Vitamin B1

6.9%0.083mg

Thiamine

0.2 mgvs0.083 mg

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

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9.35%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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10%1.63mg

Vitamin B3

11.5%1.83mg

Niacin, nicotinic acid, niacinamide

1.63 mgvs1.83 mg

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

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1.36%0.068mg

Vitamin B5

7.84%0.39mg

Pantothenic acid

0.068 mgvs0.39 mg

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

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0.78%0.01mg

Vitamin B6

18.7%0.24mg

Pyridoxine

0.01 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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11.6%46.4μg

Vitamin B9

7.76%31μg

Folates and Folic Acid

46.4 μgvs31 μg

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

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Vitamin B12

0%0μg

Cobalamin

NA 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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0.69%0.1mg

Vitamin E

0.61%0.092mg

Tocopherols and Tocotrienols

0.1 mgvs0.092 mg

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

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0.068%0.082μg

Vitamin K

2.7%3.2μg

Phytomenadione or phylloquinone

0.082 μgvs3.2 μg

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

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Minerals

Enriched Unbleached 10% Protein White (industrial) Wheat Flourvs Baked Red Potatoes

0.55%5.46mg

Calcium

1.03%10.3mg

5.46 mgvs10.3 mg

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

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5.7%0.051mg

Copper

22.2%0.2mg

0.051 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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17.3%1.4mg

Iron

10%0.8mg

1.4 mgvs0.8 mg

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

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1.63%6.83mg

Magnesium

7.66%32mg

6.83 mgvs32 mg

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

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9.7%0.22mg

Manganese

8.65%0.2mg

0.22 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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4.18%29.2mg

Phosphorus

12%82.8mg

29.2 mgvs82.8 mg

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

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1.2%40.7mg

Potassium

18.4%626mg

40.7 mgvs626 mg

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

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7.25%4μg

Selenium

4 μgvsNA μg

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

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0.036%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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2.53%0.28mg

Zinc

4.18%0.46mg

0.28 mgvs0.46 mg

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

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0.089%3.3g

Water

2.4%88g

3.3 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 Unbleached 10% Protein White (industrial) Wheat Flour vs Baked Red Potatoes:

Enriched Unbleached 10% Protein White (industrial) Wheat Flour has 2.4 times more Vitamin B1, 2.1 times more Vitamin B2 and 1.5 times more Vitamin B9 than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 5.8 times more Vitamin B5, 24.1 times more Vitamin B6, more Vitamin C and 39.3 times more Vitamin K than Enriched Unbleached 10% Protein White (industrial) Wheat Flour.
Both Enriched Unbleached 10% Protein White (industrial) Wheat Flour and Baked Whole Red Potatoes have similar amounts of Vitamin B3 per 100 kcal.
Both Enriched Unbleached 10% Protein White (industrial) Wheat Flour as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in 100 kcal.

Comparing minerals per 100 calories for Enriched Unbleached 10% Protein White (industrial) Wheat Flour vs Baked Red Potatoes:

Enriched Unbleached 10% Protein White (industrial) Wheat Flour has 1.7 times more Iron than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 1.9 times more Calcium, 3.9 times more Copper, 4.7 times more Magnesium, 2.8 times more Phosphorus, 15.4 times more Potassium, 1.6 times more Zinc and 26.9 times more Water than Enriched Unbleached 10% Protein White (industrial) Wheat Flour.
Both Enriched Unbleached 10% Protein White (industrial) Wheat Flour and Baked Whole Red Potatoes have similar amounts of Manganese per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Enriched Unbleached 10% Protein White (industrial) Wheat Flour has 4 times more Omega 6 than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 3.7 times more Omega 3, 12.3 times more Sugars and 3.2 times more Fiber than Enriched Unbleached 10% Protein White (industrial) Wheat Flour.
Both Enriched Unbleached 10% Protein White (industrial) Wheat Flour and Baked Whole Red Potatoes have similar amounts of Energy, Carbohydrate and Protein per 100 kcal.
Both Enriched Unbleached 10% Protein White (industrial) Wheat Flour as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Fructose, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Enriched Unbleached 10% Protein White (industrial) Wheat FlourVS Enriched Bleached 11.5% Protein White (industrial) Wheat FlourBaked Red PotatoesVS Enriched Bleached 11.5% Protein White (industrial) Wheat FlourEnriched Unbleached 10% Protein White (industrial) Wheat FlourVS 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 Unbleached 10% Protein White (industrial) Wheat FlourVS Baked Red Potatoes

Weight per 100 calories

Which food has more nutrients per 100 calories - Enriched Unbleached 10% Protein White (industrial) Wheat Flour or Baked Red Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: