Comparing Nutrients in 300 calories Baked White PotatoesVS Unenriched Bleached 10% Protein White (industrial) Wheat Flour

Weight per 300 calories

Baked White Potatoes

326g

Unenriched Bleached 10% Protein White (industrial) Wheat Flour

82g

Unenriched Bleached 10% Protein White (industrial) Wheat Flour has 4 times more energy per unit of mass than Baked Whole White Potatoes, which is high in comparison to other foods. Baked White Potatoes having average energy density.

Which food has more nutrients per 300 calories - Baked White Potatoes or Unenriched Bleached 10% Protein White (industrial) Wheat Flour?

Macros Ratio

Protein Fat Carbs

Baked White Potatoes

90%

Unenriched Bleached 10% Protein White (industrial) Wheat Flour

11%

85%

300 kcal ▼

Macro Nutrients

Baked White Potatoesvs Unenriched Bleached 10% Protein White (industrial) Wheat Flour

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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0.5%0.49g

Fat

1.25%1.2g

0.49 gvs1.2 g

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

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0.41%0.13g

Saturated Fat

0.77%0.25g

0.13 gvs0.25 g

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

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3.06%0.049g

Omega 3

0.87%0.014g

0.049 gvs0.014 g

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

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0.94%0.16g

Omega 6

4%0.68g

0.16 gvs0.68 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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53%68.7g

Carbohydrate

48%62.5g

68.7 gvs62.5 g

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

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6.9%5g

Sugars

0.55%0.4g

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

5 gvs0.4 g

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

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1.6%1.17g

Fructose

0.034%0.025g

≤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]

1.17 gvs0.025 g

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

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%2.05g

Glucose

%0.025g

2.05 gvs0.025 g

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

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%1.3g

Sucrose

%0.16g

1.3 gvs0.16 g

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

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18%6.85g

Fiber

5.18%1.97g

6.85 gvs1.97 g

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

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12.2%6.85g

Protein

14.2%7.96g

6.85 gvs7.96 g

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

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Baked White Potatoesvs Unenriched Bleached 10% Protein White (industrial) Wheat Flour

0.36%3.26μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

3.26 μgvs0 μg

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

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13%0.16mg

Vitamin B1

13.3%0.16mg

Thiamine

0.16 mgvs0.16 mg

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

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10.8%0.14mg

Vitamin B2

4.54%0.059mg

Riboflavin

0.14 mgvs0.059 mg

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

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31%5mg

Vitamin B3

6.14%0.98mg

Niacin, nicotinic acid, niacinamide

5 mgvs0.98 mg

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

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25%1.25mg

Vitamin B5

4.07%0.2mg

Pantothenic acid

1.25 mgvs0.2 mg

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

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53%0.69mg

Vitamin B6

2.33%0.03mg

Pyridoxine

0.69 mgvs0.03 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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31%124μg

Vitamin B9

6.35%25.4μg

Folates and Folic Acid

124 μgvs25.4 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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45.7%41mg

Vitamin C

0%0mg

Ascorbic acid

41 mgvs0 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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0.87%0.13mg

Vitamin E

0.27%0.041mg

Tocopherols and Tocotrienols

0.13 mgvs0.041 mg

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

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7.34%8.8μg

Vitamin K

0.2%0.25μg

Phytomenadione or phylloquinone

8.8 μgvs0.25 μg

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

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Minerals

Baked White Potatoesvs Unenriched Bleached 10% Protein White (industrial) Wheat Flour

3.26%32.6mg

Calcium

1.64%16.4mg

32.6 mgvs16.4 mg

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

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46%0.41mg

Copper

17%0.15mg

0.41 mgvs0.15 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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26%2.1mg

Iron

13%1.03mg

2.1 mgvs1.03 mg

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

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21%88mg

Magnesium

4.88%20.5mg

88 mgvs20.5 mg

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

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26.8%0.62mg

Manganese

29%0.67mg

0.62 mgvs0.67 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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35%245mg

Phosphorus

12.5%87.7mg

245 mgvs87.7 mg

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

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52%1774mg

Potassium

3.6%122mg

1774 mgvs122 mg

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

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2.96%1.63μg

Selenium

21.8%12μg

1.63 μgvs12 μg

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

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1.52%23mg

Sodium

0.11%1.64mg

23 mgvs1.64 mg

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

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10.4%1.14mg

Zinc

7.6%0.84mg

1.14 mgvs0.84 mg

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

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6.65%246g

Water

0.27%9.84g

246 gvs9.84 g

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

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Lets compare vitamin content per 300 calories of Baked White Potatoes vs Unenriched Bleached 10% Protein White (industrial) Wheat Flour:

Baked Whole White Potatoes have 2.4 times more Vitamin B2, 5.1 times more Vitamin B3, 6.1 times more Vitamin B5, 22.7 times more Vitamin B6, 4.9 times more Vitamin B9, more Vitamin C and 35.8 times more Vitamin K than Unenriched Bleached 10% Protein White (industrial) Wheat Flour.
Both Baked Whole White Potatoes and Unenriched Bleached 10% Protein White (industrial) Wheat Flour have similar amounts of Vitamin B1 per 300 kcal.
Both Baked Whole White Potatoes as well as Unenriched Bleached 10% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Baked White Potatoes vs Unenriched Bleached 10% Protein White (industrial) Wheat Flour:

Baked Whole White Potatoes have 2 times more Calcium, 2.7 times more Copper, 2 times more Iron, 4.3 times more Magnesium, 2.8 times more Phosphorus, 14.5 times more Potassium, 1.4 times more Zinc and 25 times more Water than Unenriched Bleached 10% Protein White (industrial) Wheat Flour.
While Unenriched Bleached 10% Protein White (industrial) Wheat Flour contains 7.3 times more Selenium than Baked Whole White Potatoes.
Both Baked Whole White Potatoes and Unenriched Bleached 10% Protein White (industrial) Wheat Flour have similar amounts of Manganese per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Baked Whole White Potatoes have 3.5 times more Omega 3, 12.4 times more Sugars and 3.5 times more Fiber than Unenriched Bleached 10% Protein White (industrial) Wheat Flour.
While Unenriched Bleached 10% Protein White (industrial) Wheat Flour contains 4.2 times more Omega 6 than Baked Whole White Potatoes.
Both Baked Whole White Potatoes and Unenriched Bleached 10% Protein White (industrial) Wheat Flour have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
Both Baked Whole White Potatoes as well as Unenriched Bleached 10% Protein White (industrial) Wheat Flour have insufficient amounts of Fat, Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Baked White PotatoesVS Baked Red PotatoesUnenriched Bleached 10% Protein White (industrial) Wheat FlourVS Baked Red PotatoesBaked White PotatoesVS Enriched Unbleached 10% Protein White (industrial) Wheat FlourUnenriched Bleached 10% Protein White (industrial) Wheat FlourVS Enriched Unbleached 10% Protein White (industrial) Wheat Flour

Compare Foods

Comparing Nutrients in 300 calories Baked White PotatoesVS Unenriched Bleached 10% Protein White (industrial) Wheat Flour

Weight per 300 calories

Which food has more nutrients per 300 calories - Baked White Potatoes or Unenriched Bleached 10% Protein White (industrial) Wheat Flour?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: