Comparing Nutrients in 300 calories Enriched Unbleached 11.5% Protein White (industrial) Wheat FlourVS Baked White Potatoes

Weight per 300 calories

Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour

82.6g

Baked White Potatoes

326g

Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour 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 Unbleached 11.5% Protein White (industrial) Wheat Flour or Baked White Potatoes?

Macros Ratio

Protein Fat Carbs

Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour

13%

83%

Baked White Potatoes

90%

300 kcal ▼

Macro Nutrients

Enriched Unbleached 11.5% Protein White (industrial) Wheat Flourvs 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 .

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1.24%1.2g

Fat

0.5%0.49g

1.2 gvs0.49 g

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

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0.69%0.22g

Saturated Fat

0.41%0.13g

0.22 gvs0.13 g

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

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0.88%0.014g

Omega 3

3.06%0.049g

0.014 gvs0.049 g

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

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3.56%0.61g

Omega 6

0.94%0.16g

0.61 gvs0.16 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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47%61g

Carbohydrate

53%68.7g

61 gvs68.7 g

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

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1.28%0.93g

Sugars

6.9%5g

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

0.93 gvs5 g

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

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0.034%0.025g

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]

0.025 gvs1.17 g

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

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%0.025g

Glucose

%2.05g

0.025 gvs2.05 g

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

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%0.12g

Sucrose

%1.3g

0.12 gvs1.3 g

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

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5.2%2g

Fiber

18%6.85g

2 gvs6.85 g

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

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17%9.5g

Protein

12.2%6.85g

9.5 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 Unbleached 11.5% Protein White (industrial) Wheat Flourvs 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 .

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50.7%0.61mg

Vitamin B1

13%0.16mg

Thiamine

0.61 mgvs0.16 mg

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

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28.3%0.37mg

Vitamin B2

10.8%0.14mg

Riboflavin

0.37 mgvs0.14 mg

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

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30.7%4.9mg

Vitamin B3

31%5mg

Niacin, nicotinic acid, niacinamide

4.9 mgvs5 mg

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

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6.7%0.33mg

Vitamin B5

25%1.25mg

Pantothenic acid

0.33 mgvs1.25 mg

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

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2.03%0.026mg

Vitamin B6

53%0.69mg

Pyridoxine

0.026 mgvs0.69 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%140μg

Vitamin B9

31%124μg

Folates and Folic Acid

140 μgvs124 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

45.7%41mg

Ascorbic acid

0 mgvs41 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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2.1%0.31mg

Vitamin E

0.87%0.13mg

Tocopherols and Tocotrienols

0.31 mgvs0.13 mg

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

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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 .

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Minerals

Enriched Unbleached 11.5% Protein White (industrial) Wheat Flourvs Baked White Potatoes

1.65%16.5mg

Calcium

3.26%32.6mg

16.5 mgvs32.6 mg

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

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14.8%0.13mg

Copper

46%0.41mg

0.13 mgvs0.41 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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52.3%4.2mg

Iron

26%2.1mg

4.2 mgvs2.1 mg

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

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5.9%24.8mg

Magnesium

21%88mg

24.8 mgvs88 mg

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

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24.4%0.56mg

Manganese

26.8%0.62mg

0.56 mgvs0.62 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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13.2%93mg

Phosphorus

35%245mg

93 mgvs245 mg

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

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3.35%114mg

Potassium

52%1774mg

114 mgvs1774 mg

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

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41.3%22.7μg

Selenium

2.96%1.63μg

22.7 μgvs1.63 μg

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

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0.11%1.65mg

Sodium

1.52%23mg

1.65 mgvs23 mg

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

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6.3%0.69mg

Zinc

10.4%1.14mg

0.69 mgvs1.14 mg

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

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0.28%10.5g

Water

6.65%246g

10.5 gvs246 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 11.5% Protein White (industrial) Wheat Flour vs Baked White Potatoes:

Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour has 3.9 times more Vitamin B1 and 2.6 times more Vitamin B2 than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 3.7 times more Vitamin B5, 26 times more Vitamin B6, more Vitamin C and 35.5 times more Vitamin K than Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour.
Both Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour and Baked Whole White Potatoes have similar amounts of Vitamin B3 and Vitamin B9 per 300 kcal.
Both Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour vs Baked White Potatoes:

Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour has 2 times more Iron and 13.9 times more Selenium than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 2 times more Calcium, 3.1 times more Copper, 3.6 times more Magnesium, 2.6 times more Phosphorus, 15.6 times more Potassium, 1.6 times more Zinc and 23.5 times more Water than Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour.
Both Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour and Baked Whole White Potatoes have similar amounts of Manganese per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour has 3.8 times more Omega 6 and 1.4 times more Protein than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 3.5 times more Omega 3, 5.4 times more Sugars and 3.5 times more Fiber than Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour.
Both Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour and Baked Whole White Potatoes have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour as well as Baked Whole White Potatoes have insufficient amounts of Fat, Fructose, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Enriched Unbleached 11.5% Protein White (industrial) Wheat FlourVS Enriched Bleached 13% Protein White (industrial) Wheat FlourBaked White PotatoesVS Enriched Bleached 13% Protein White (industrial) Wheat FlourEnriched Unbleached 11.5% Protein White (industrial) Wheat FlourVS Baked Red PotatoesBaked White PotatoesVS Baked Red Potatoes

Compare Foods

Comparing Nutrients in 300 calories Enriched Unbleached 11.5% Protein White (industrial) Wheat FlourVS Baked White Potatoes

Weight per 300 calories

Which food has more nutrients per 300 calories - Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour or Baked White Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: