Comparing Nutrients in 500 calories Degermed yellow Corn flourVS Baked White Potatoes

Weight per 500 calories

Degermed yellow Corn flour

133g

Baked White Potatoes

544g

Degermed yellow Corn flour has 4.1 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 500 calories - Degermed yellow Corn flour or Baked White Potatoes?

Macros Ratio

Protein Fat Carbs

Degermed yellow Corn flour

91%

Baked White Potatoes

90%

500 kcal ▼

Macro Nutrients

Degermed yellow Corn flourvs Baked White Potatoes

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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1.9%1.85g

Fat

0.84%0.82g

1.85 gvs0.82 g

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

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0.71%0.23g

Saturated Fat

0.68%0.22g

0.23 gvs0.22 g

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

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1.83%0.029g

Omega 3

5.1%0.082g

0.029 gvs0.082 g

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

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5.28%0.9g

Omega 6

1.57%0.27g

0.9 gvs0.27 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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85%110g

Carbohydrate

88%115g

110 gvs115 g

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

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1.18%0.85g

Sugars

11.5%8.3g

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

0.85 gvs8.3 g

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

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Fructose

2.7%1.96g

≤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 gvs1.96 g

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

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Glucose

%3.42g

NA gvs3.42 g

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

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Sucrose

%2.17g

NA gvs2.17 g

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

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6.67%2.53g

Fiber

30%11.4g

2.53 gvs11.4 g

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

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13.3%7.45g

Protein

20.4%11.4g

7.45 gvs11.4 g

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

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Vitamins

Degermed yellow Corn flourvs Baked White Potatoes

1.63%14.7μg

Vitamin A

0.6%5.43μg

RAE, retinol activity equivalents

14.7 μgvs5.43 μg

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

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8.22%0.099mg

Vitamin B1

21.7%0.26mg

Thiamine

0.099 mgvs0.26 mg

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

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5.95%0.077mg

Vitamin B2

18%0.23mg

Riboflavin

0.077 mgvs0.23 mg

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

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22%3.54mg

Vitamin B3

52%8.3mg

Niacin, nicotinic acid, niacinamide

3.54 mgvs8.3 mg

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

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1.4%0.069mg

Vitamin B5

41.6%2.1mg

Pantothenic acid

0.069 mgvs2.1 mg

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

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9.95%0.13mg

Vitamin B6

88.2%1.15mg

Pyridoxine

0.13 mgvs1.15 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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16%64μg

Vitamin B9

51.6%207μg

Folates and Folic Acid

64 μgvs207 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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0%0mg

Vitamin C

76%68.5mg

Ascorbic acid

0 mgvs68.5 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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1.33%0.2mg

Vitamin E

1.45%0.22mg

Tocopherols and Tocotrienols

0.2 mgvs0.22 mg

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

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0.33%0.4μg

Vitamin K

12.2%14.7μg

Phytomenadione or phylloquinone

0.4 μgvs14.7 μg

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

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Minerals

Degermed yellow Corn flourvs Baked White Potatoes

0.27%2.67mg

Calcium

5.43%54.3mg

2.67 mgvs54.3 mg

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

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21%0.19mg

Copper

76.7%0.69mg

0.19 mgvs0.69 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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15%1.2mg

Iron

43.5%3.48mg

1.2 mgvs3.48 mg

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

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5.7%24mg

Magnesium

35%147mg

24 mgvs147 mg

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

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3.25%0.075mg

Manganese

44.7%1.03mg

0.075 mgvs1.03 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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11.4%80mg

Phosphorus

58.2%408mg

80 mgvs408 mg

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

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3.53%120mg

Potassium

87%2957mg

120 mgvs2957 mg

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

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19.4%10.7μg

Selenium

4.94%2.7μg

10.7 μgvs2.7 μg

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

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0.089%1.33mg

Sodium

2.54%38mg

1.33 mgvs38 mg

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

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4.5%0.49mg

Zinc

17.3%1.9mg

0.49 mgvs1.9 mg

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

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0.35%13g

Water

11%410g

13 gvs410 g

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

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Lets compare vitamin content per 500 calories of Degermed yellow Corn flour vs Baked White Potatoes:

Baked Whole White Potatoes contain 2.6 times more Vitamin B1, 3 times more Vitamin B2, 2.3 times more Vitamin B3, 30 times more Vitamin B5, 8.9 times more Vitamin B6, 3.2 times more Vitamin B9, more Vitamin C and 36.7 times more Vitamin K than Degermed yellow Corn flour.
Both Degermed yellow Corn flour as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 500 kcal.

Comparing minerals per 500 calories for Degermed yellow Corn flour vs Baked White Potatoes:

Degermed yellow Corn flour has 3.9 times more Selenium than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 20.4 times more Calcium, 3.6 times more Copper, 2.9 times more Iron, 6.1 times more Magnesium, 13.8 times more Manganese, 5.1 times more Phosphorus, 24.6 times more Potassium, 3.9 times more Zinc and 31.3 times more Water than Degermed yellow Corn flour.

Comparison of macro-nutrients per 500 calories:

Degermed yellow Corn flour has 3.4 times more Omega 6 than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 2.8 times more Omega 3, 9.7 times more Sugars, 4.5 times more Fiber and 1.5 times more Protein than Degermed yellow Corn flour.
Both Degermed yellow Corn flour and Baked Whole White Potatoes have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Degermed yellow Corn flour as well as Baked Whole White Potatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Degermed yellow Corn flourVS White Corn flour masaBaked White PotatoesVS White Corn flour masaDegermed yellow Corn flourVS Baked Red PotatoesBaked White PotatoesVS Baked Red Potatoes

Compare Foods

Comparing Nutrients in 500 calories Degermed yellow Corn flourVS Baked White Potatoes

Weight per 500 calories

Which food has more nutrients per 500 calories - Degermed yellow Corn flour or Baked White Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: