Comparing Nutrients in 300 calories Whole Soft Wheat FlourVS Baked White Potatoes

Weight per 300 calories

Whole Soft Wheat Flour

90g

Baked White Potatoes

326g

Whole Soft Wheat Flour has 3.6 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 - Whole Soft Wheat Flour or Baked White Potatoes?

Macros Ratio

Protein Fat Carbs

Whole Soft Wheat Flour

11%

84%

Baked White Potatoes

90%

300 kcal ▼

Macro Nutrients

Whole Soft 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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1.8%1.76g

Fat

0.5%0.49g

1.76 gvs0.49 g

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

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1.2%0.39g

Saturated Fat

0.41%0.13g

0.39 gvs0.13 g

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

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Omega 3

3.06%0.049g

NA gvs0.049 g

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

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Omega 6

0.94%0.16g

NA gvs0.16 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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51.8%67.3g

Carbohydrate

53%68.7g

67.3 gvs68.7 g

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

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1.27%0.92g

Sugars

6.9%5g

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

0.92 gvs5 g

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

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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 .

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Glucose

%2.05g

NA gvs2.05 g

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

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Sucrose

%1.3g

NA gvs1.3 g

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

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31%12g

Fiber

18%6.85g

12 gvs6.85 g

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

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15.5%8.7g

Protein

12.2%6.85g

8.7 gvs6.85 g

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

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Vitamins

Whole Soft 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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22.4%0.27mg

Vitamin B1

13%0.16mg

Thiamine

0.27 mgvs0.16 mg

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

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13%0.17mg

Vitamin B2

10.8%0.14mg

Riboflavin

0.17 mgvs0.14 mg

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

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30%4.83mg

Vitamin B3

31%5mg

Niacin, nicotinic acid, niacinamide

4.83 mgvs5 mg

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

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18.3%0.91mg

Vitamin B5

25%1.25mg

Pantothenic acid

0.91 mgvs1.25 mg

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

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13.3%0.17mg

Vitamin B6

53%0.69mg

Pyridoxine

0.17 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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6.33%25.3μg

Vitamin B9

31%124μg

Folates and Folic Acid

25.3 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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3.2%0.48mg

Vitamin E

0.87%0.13mg

Tocopherols and Tocotrienols

0.48 mgvs0.13 mg

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

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1.43%1.7μg

Vitamin K

7.34%8.8μg

Phytomenadione or phylloquinone

1.7 μgvs8.8 μg

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

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Minerals

Whole Soft Wheat Flourvs Baked White Potatoes

3%30mg

Calcium

3.26%32.6mg

30 mgvs32.6 mg

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

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47.7%0.43mg

Copper

46%0.41mg

0.43 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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42%3.35mg

Iron

26%2.1mg

3.35 mgvs2.1 mg

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

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25%106mg

Magnesium

21%88mg

106 mgvs88 mg

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

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134%3.07mg

Manganese

26.8%0.62mg

3.07 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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41.7%292mg

Phosphorus

35%245mg

292 mgvs245 mg

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

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10.5%356mg

Potassium

52%1774mg

356 mgvs1774 mg

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

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21%11.5μg

Selenium

2.96%1.63μg

11.5 μgvs1.63 μg

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

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0.18%2.7mg

Sodium

1.52%23mg

2.7 mgvs23 mg

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

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24.3%2.67mg

Zinc

10.4%1.14mg

2.67 mgvs1.14 mg

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

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0.3%11.2g

Water

6.65%246g

11.2 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 Whole Soft Wheat Flour vs Baked White Potatoes:

Soft Wheat Whole Grain Flour has 1.7 times more Vitamin B1, 1.2 times more Vitamin B2 and 3.7 times more Vitamin E than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.4 times more Vitamin B5, 4 times more Vitamin B6, 4.9 times more Vitamin B9, more Vitamin C and 5.1 times more Vitamin K than Soft Wheat Whole Grain Flour.
Both Soft Wheat Whole Grain Flour and Baked Whole White Potatoes have similar amounts of Vitamin B3 per 300 kcal.
Both Soft Wheat Whole Grain Flour as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Whole Soft Wheat Flour vs Baked White Potatoes:

Soft Wheat Whole Grain Flour has 1.6 times more Iron, 1.2 times more Magnesium, 5 times more Manganese, 7 times more Selenium and 2.3 times more Zinc than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 5 times more Potassium and 21.9 times more Water than Soft Wheat Whole Grain Flour.
Both Soft Wheat Whole Grain Flour and Baked Whole White Potatoes have similar amounts of Calcium, Copper and Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Soft Wheat Whole Grain Flour has 1.7 times more Fiber and 1.3 times more Protein than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 5.4 times more Sugars than Soft Wheat Whole Grain Flour.
Both Soft Wheat Whole Grain Flour and Baked Whole White Potatoes have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Soft Wheat Whole Grain Flour 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:

Whole Soft Wheat FlourVS Refined Sorghum FlourBaked White PotatoesVS Refined Sorghum FlourWhole Soft Wheat FlourVS Baked Red PotatoesBaked White PotatoesVS Baked Red Potatoes

Compare Foods

Comparing Nutrients in 300 calories Whole Soft Wheat FlourVS Baked White Potatoes

Weight per 300 calories

Which food has more nutrients per 300 calories - Whole Soft Wheat Flour or Baked White Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: