Comparing Nutrients in 300 calories Enriched Unbleached 10% Protein White (industrial) Wheat FlourVS Baked Red Potatoes

Weight per 300 calories

Enriched Unbleached 10% Protein White (industrial) Wheat Flour

82g

Baked Red Potatoes

345g

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 300 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%

300 kcal ▼

Macro Nutrients

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

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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1.25%1.2g

Fat

0.53%0.52g

1.2 gvs0.52 g

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

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0.77%0.25g

Saturated Fat

0.43%0.14g

0.25 gvs0.14 g

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

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0.87%0.014g

Omega 3

3.23%0.052g

0.014 gvs0.052 g

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

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4%0.68g

Omega 6

0.99%0.17g

0.68 gvs0.17 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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48%62.5g

Carbohydrate

52%67.6g

62.5 gvs67.6 g

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

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0.55%0.4g

Sugars

6.8%4.93g

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

0.4 gvs4.93 g

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

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0.034%0.025g

Fructose

2.1%1.5g

≤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]

0.025 gvs1.5 g

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

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%0.025g

Glucose

%1.9g

0.025 gvs1.9 g

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

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%0.16g

Sucrose

%1.55g

0.16 gvs1.55 g

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

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5.18%1.97g

Fiber

16.3%6.2g

1.97 gvs6.2 g

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

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14.2%7.96g

Protein

14%7.93g

7.96 gvs7.93 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 Unbleached 10% Protein White (industrial) Wheat Flourvs Baked Red Potatoes

0%0μg

Vitamin A

0.38%3.45μg

RAE, retinol activity equivalents

0 μgvs3.45 μg

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

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50.3%0.6mg

Vitamin B1

20.7%0.25mg

Thiamine

0.6 mgvs0.25 mg

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

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28%0.36mg

Vitamin B2

13.3%0.17mg

Riboflavin

0.36 mgvs0.17 mg

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

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30.5%4.88mg

Vitamin B3

34.4%5.5mg

Niacin, nicotinic acid, niacinamide

4.88 mgvs5.5 mg

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

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4.07%0.2mg

Vitamin B5

23.5%1.18mg

Pantothenic acid

0.2 mgvs1.18 mg

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

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2.33%0.03mg

Vitamin B6

56.2%0.73mg

Pyridoxine

0.03 mgvs0.73 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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35%139μg

Vitamin B9

23.3%93μg

Folates and Folic Acid

139 μgvs93 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

48.3%43.4mg

Ascorbic acid

0 mgvs43.4 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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2.08%0.31mg

Vitamin E

1.84%0.28mg

Tocopherols and Tocotrienols

0.31 mgvs0.28 mg

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

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0.2%0.25μg

Vitamin K

8.05%9.66μg

Phytomenadione or phylloquinone

0.25 μgvs9.66 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

1.64%16.4mg

Calcium

3.1%31mg

16.4 mgvs31 mg

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

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17%0.15mg

Copper

66.7%0.6mg

0.15 mgvs0.6 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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52%4.15mg

Iron

30%2.4mg

4.15 mgvs2.4 mg

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

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4.88%20.5mg

Magnesium

23%97mg

20.5 mgvs97 mg

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

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29%0.67mg

Manganese

26%0.6mg

0.67 mgvs0.6 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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12.5%87.7mg

Phosphorus

35.5%248mg

87.7 mgvs248 mg

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

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3.6%122mg

Potassium

55.3%1879mg

122 mgvs1879 mg

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

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21.8%12μg

Selenium

12 μgvsNA μg

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

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0.11%1.64mg

Sodium

2.76%41.4mg

1.64 mgvs41.4 mg

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

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7.6%0.84mg

Zinc

12.5%1.38mg

0.84 mgvs1.38 mg

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

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0.27%9.84g

Water

7.15%264g

9.84 gvs264 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 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 300 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 300 kcal.

Comparing minerals per 300 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 300 kcal.

Comparison of macro-nutrients per 300 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 300 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 300 kcal.

Compare more foods per 300 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 300 calories Enriched Unbleached 10% Protein White (industrial) Wheat FlourVS Baked Red Potatoes

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: