Comparing Nutrients in 300 calories Enriched white Wheat flour for breadVS Baked White Potatoes

Weight per 300 calories

Enriched white Wheat flour for bread

83g

Baked White Potatoes

326g

Enriched white Wheat flour for bread has 3.9 times more energy per 100g than Baked White Potatoes. It has high energy density when compared to other foods. Baked Whole White Potatoes having average energy density.

Which food has more nutrients per 300 calories - Enriched white Wheat flour for bread or Baked White Potatoes?

Macros Ratio

Protein Fat Carbs

Enriched white Wheat flour for bread

14%

82%

Baked White Potatoes

90%

300 kcal ▼

Macro Nutrients

Enriched white Wheat flour for breadvs Baked White Potatoes

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

Find Cereals rich in Energy

1.42%1.38g

Fat

0.5%0.49g

1.38 gvs0.49 g

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

Find Cereals rich in Fat

0.63%0.2g

Saturated Fat

0.41%0.13g

0.2 gvs0.13 g

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

Find Cereals rich in Saturated Fat

2.23%0.036g

Omega 3

3.06%0.049g

0.036 gvs0.049 g

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

Find Cereals rich in Omega 3

3.35%0.57g

Omega 6

0.94%0.16g

0.57 gvs0.16 g

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

Find Cereals rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

Find Cereals rich in Cholesterol

46.4%60.3g

Carbohydrate

53%68.7g

60.3 gvs68.7 g

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

Find Cereals rich in Carbohydrate

0.36%0.26g

Sugars

6.9%5g

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

0.26 gvs5 g

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

Find Cereals rich in Sugars

Fructose

1.6%1.17g

≤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 gvs1.17 g

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

Find Cereals rich in Fructose

Glucose

%2.05g

NA gvs2.05 g

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

Find Cereals rich in Glucose

Sucrose

%1.3g

NA gvs1.3 g

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

Find Cereals rich in Sucrose

5.25%2g

Fiber

18%6.85g

2 gvs6.85 g

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

Find Cereals rich in Fiber

17.8%9.96g

Protein

12.2%6.85g

9.96 gvs6.85 g

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

Find Cereals rich in Protein Buy premium vegan protein powder

Vitamins

Enriched white Wheat flour for breadvs Baked White Potatoes

0%0μg

Vitamin A

0.36%3.26μg

RAE, retinol activity equivalents

0 μgvs3.26 μg

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

Find Cereals rich in Vitamin A Buy Preformed Vegan Vitamin A

56.2%0.67mg

Vitamin B1

13%0.16mg

Thiamine

0.67 mgvs0.16 mg

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

Find Cereals rich in Vitamin B1 Buy Vegan Vitamin B1

32.7%0.43mg

Vitamin B2

10.8%0.14mg

Riboflavin

0.43 mgvs0.14 mg

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

Find Cereals rich in Vitamin B2 Buy Vegan Vitamin B2

39.2%6.28mg

Vitamin B3

31%5mg

Niacin, nicotinic acid, niacinamide

6.28 mgvs5 mg

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

Find Cereals rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

7.28%0.36mg

Vitamin B5

25%1.25mg

Pantothenic acid

0.36 mgvs1.25 mg

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

Find Cereals rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

2.37%0.031mg

Vitamin B6

53%0.69mg

Pyridoxine

0.031 mgvs0.69 mg

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

Find Cereals rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

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

Find Cereals rich in Vitamin B7

38%152μg

Vitamin B9

31%124μg

Folates and Folic Acid

152 μgvs124 μg

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

Find Cereals rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

Find Cereals rich in Vitamin B12 Buy Vegan Vitamin B12

0%0mg

Vitamin C

45.7%41mg

Ascorbic acid

0 mgvs41 mg

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

Find Cereals rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

Find Cereals rich in Vitamin D Buy Vegan Vitamin D

2.2%0.33mg

Vitamin E

0.87%0.13mg

Tocopherols and Tocotrienols

0.33 mgvs0.13 mg

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

Find Cereals rich in Vitamin E

0.21%0.25μg

Vitamin K

7.34%8.8μg

Phytomenadione or phylloquinone

0.25 μgvs8.8 μg

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

Find Cereals rich in Vitamin K

Minerals

Enriched white Wheat flour for breadvs Baked White Potatoes

1.25%12.5mg

Calcium

3.26%32.6mg

12.5 mgvs32.6 mg

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

Find Cereals rich in Calcium

17%0.15mg

Copper

46%0.41mg

0.15 mgvs0.41 mg

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

Find Cereals rich in Copper

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 .

Find Cereals rich in Fluoride

46%3.66mg

Iron

26%2.1mg

3.66 mgvs2.1 mg

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

Find Cereals rich in Iron

4.95%20.8mg

Magnesium

21%88mg

20.8 mgvs88 mg

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

Find Cereals rich in Magnesium

28.6%0.66mg

Manganese

26.8%0.62mg

0.66 mgvs0.62 mg

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

Find Cereals rich in Manganese

67.6%30.4μg

Molybdenum

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

30.4 μgvsNA μg

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

Find Cereals rich in Molybdenum

11.5%80.6mg

Phosphorus

35%245mg

80.6 mgvs245 mg

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

Find Cereals rich in Phosphorus

2.44%83mg

Potassium

52%1774mg

83 mgvs1774 mg

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

Find Cereals rich in Potassium

60%33μg

Selenium

2.96%1.63μg

33 μgvs1.63 μg

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

Find Cereals rich in Selenium

0.11%1.66mg

Sodium

1.52%23mg

1.66 mgvs23 mg

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

Find Cereals rich in Sodium

6.42%0.71mg

Zinc

10.4%1.14mg

0.71 mgvs1.14 mg

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

Find Cereals rich in Zinc

0.3%11g

Water

6.65%246g

11 gvs246 g

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

Find Cereals rich in Water

Lets compare vitamin content per 300 calories of Enriched white Wheat flour for bread vs Baked White Potatoes:

Enriched white Wheat flour for bread has 4.3 times more Vitamin B1, 3 times more Vitamin B2, 1.3 times more Vitamin B3 and 1.2 times more Vitamin B9 than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 3.4 times more Vitamin B5, 22.4 times more Vitamin B6, more Vitamin C and 35.3 times more Vitamin K than Enriched white Wheat flour for bread.
Both Enriched white Wheat flour for bread as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Enriched white Wheat flour for bread vs Baked White Potatoes:

Enriched white Wheat flour for bread has 1.8 times more Iron and 20.2 times more Selenium than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 2.6 times more Calcium, 2.7 times more Copper, 4.2 times more Magnesium, 3 times more Phosphorus, 21.3 times more Potassium, 1.6 times more Zinc and 22.2 times more Water than Enriched white Wheat flour for bread.
Both Enriched white Wheat flour for bread and Baked Whole White Potatoes have similar amounts of Manganese per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Enriched white Wheat flour for bread has 3.6 times more Omega 6 and 1.5 times more Protein than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.4 times more Omega 3, 19.4 times more Sugars and 3.4 times more Fiber than Enriched white Wheat flour for bread.
Both Enriched white Wheat flour for bread and Baked Whole White Potatoes have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Enriched white Wheat flour for bread as well as Baked Whole White Potatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Enriched white Wheat flour for breadVS Enriched White Wheat Flour for CakeBaked White PotatoesVS Enriched White Wheat Flour for CakeEnriched white Wheat flour for breadVS Baked Red PotatoesBaked White PotatoesVS Baked Red Potatoes

Compare Foods

Comparing Nutrients in 300 calories Enriched white Wheat flour for breadVS Baked White Potatoes

Weight per 300 calories

Which food has more nutrients per 300 calories - Enriched white Wheat flour for bread or Baked White Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: