Comparing Nutrients in 500 calories Baked White PotatoesVS Enriched White Wheat Flour for Cake

Weight per 500 calories

Baked White Potatoes

544g

Enriched White Wheat Flour for Cake

138g

Enriched Cake White Wheat Flour has 3.9 times more energy per unit of mass than Baked Whole White Potatoes, which is high in comparison to other foods. Baked White Potatoes having average energy density.

Which food has more nutrients per 500 calories - Baked White Potatoes or Enriched White Wheat Flour for Cake?

Macros Ratio

Protein Fat Carbs

Baked White Potatoes

90%

Enriched White Wheat Flour for Cake

89%

500 kcal ▼

Macro Nutrients

Baked White Potatoesvs Enriched White Wheat Flour for Cake

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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0.84%0.82g

Fat

1.22%1.2g

0.82 gvs1.2 g

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

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0.68%0.22g

Saturated Fat

0.55%0.18g

0.22 gvs0.18 g

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

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5.1%0.082g

Omega 3

1.9%0.03g

0.082 gvs0.03 g

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

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1.57%0.27g

Omega 6

2.9%0.49g

0.27 gvs0.49 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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88%115g

Carbohydrate

83%108g

115 gvs108 g

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

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11.5%8.3g

Sugars

0.59%0.43g

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

8.3 gvs0.43 g

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

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2.7%1.96g

Fructose

≤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]

1.96 gvsNA g

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

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%3.42g

Glucose

3.42 gvsNA g

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

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%2.17g

Sucrose

2.17 gvsNA g

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

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30%11.4g

Fiber

6.18%2.35g

11.4 gvs2.35 g

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

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20.4%11.4g

Protein

20.2%11.3g

11.4 gvs11.3 g

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

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Vitamins

Baked White Potatoesvs Enriched White Wheat Flour for Cake

0.6%5.43μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

5.43 μgvs0 μg

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

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21.7%0.26mg

Vitamin B1

103%1.23mg

Thiamine

0.26 mgvs1.23 mg

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

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18%0.23mg

Vitamin B2

45.7%0.59mg

Riboflavin

0.23 mgvs0.59 mg

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

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52%8.3mg

Vitamin B3

58.6%9.38mg

Niacin, nicotinic acid, niacinamide

8.3 mgvs9.38 mg

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

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41.6%2.1mg

Vitamin B5

12.7%0.63mg

Pantothenic acid

2.1 mgvs0.63 mg

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

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88.2%1.15mg

Vitamin B6

3.5%0.046mg

Pyridoxine

1.15 mgvs0.046 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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51.6%207μg

Vitamin B9

64.2%257μg

Folates and Folic Acid

207 μgvs257 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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76%68.5mg

Vitamin C

0%0mg

Ascorbic acid

68.5 mgvs0 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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1.45%0.22mg

Vitamin E

0.18%0.028mg

Tocopherols and Tocotrienols

0.22 mgvs0.028 mg

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

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12.2%14.7μg

Vitamin K

0.35%0.41μg

Phytomenadione or phylloquinone

14.7 μgvs0.41 μg

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

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Minerals

Baked White Potatoesvs Enriched White Wheat Flour for Cake

5.43%54.3mg

Calcium

1.93%19.3mg

54.3 mgvs19.3 mg

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

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76.7%0.69mg

Copper

21.3%0.19mg

0.69 mgvs0.19 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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43.5%3.48mg

Iron

126%10mg

3.48 mgvs10 mg

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

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35%147mg

Magnesium

5.26%22mg

147 mgvs22 mg

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

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44.7%1.03mg

Manganese

38%0.88mg

1.03 mgvs0.88 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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58.2%408mg

Phosphorus

16.8%117mg

408 mgvs117 mg

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

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87%2957mg

Potassium

4.27%145mg

2957 mgvs145 mg

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

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4.94%2.7μg

Selenium

12.3%6.77μg

2.7 μgvs6.77 μg

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

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2.54%38mg

Sodium

0.18%2.76mg

38 mgvs2.76 mg

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

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17.3%1.9mg

Zinc

7.8%0.86mg

1.9 mgvs0.86 mg

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

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11%410g

Water

0.47%17.3g

410 gvs17.3 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 Baked White Potatoes vs Enriched White Wheat Flour for Cake:

Baked Whole White Potatoes have 3.3 times more Vitamin B5, 25.2 times more Vitamin B6, more Vitamin C and 35.4 times more Vitamin K than Enriched Cake White Wheat Flour.
While Enriched Cake White Wheat Flour contains 4.7 times more Vitamin B1 and 2.5 times more Vitamin B2 than Baked Whole White Potatoes.
Both Baked Whole White Potatoes and Enriched Cake White Wheat Flour have similar amounts of Vitamin B3 and Vitamin B9 per 500 kcal.
Both Baked Whole White Potatoes as well as Enriched Cake White Wheat Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 500 kcal.

Comparing minerals per 500 calories for Baked White Potatoes vs Enriched White Wheat Flour for Cake:

Baked Whole White Potatoes have 2.8 times more Calcium, 3.6 times more Copper, 6.6 times more Magnesium, 3.5 times more Phosphorus, 20.4 times more Potassium, 2.2 times more Zinc and 23.7 times more Water than Enriched Cake White Wheat Flour.
While Enriched Cake White Wheat Flour contains 2.9 times more Iron and 2.5 times more Selenium than Baked Whole White Potatoes.
Both Baked Whole White Potatoes and Enriched Cake White Wheat Flour have similar amounts of Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Baked Whole White Potatoes have 2.7 times more Omega 3, 19.4 times more Sugars and 4.9 times more Fiber than Enriched Cake White Wheat Flour.
Both Baked Whole White Potatoes and Enriched Cake White Wheat Flour have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
Both Baked Whole White Potatoes as well as Enriched Cake White Wheat Flour have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Baked White PotatoesVS Baked Red PotatoesEnriched White Wheat Flour for CakeVS Baked Red PotatoesBaked White PotatoesVS Enriched Tortilla Mix White Wheat FlourEnriched White Wheat Flour for CakeVS Enriched Tortilla Mix White Wheat Flour

Compare Foods

Comparing Nutrients in 500 calories Baked White PotatoesVS Enriched White Wheat Flour for Cake

Weight per 500 calories

Which food has more nutrients per 500 calories - Baked White Potatoes or Enriched White Wheat Flour for Cake?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: