Comparing Nutrients in 500 calories Enriched white Wheat flour for breadVS Baked White Potatoes

Weight per 500 calories

Enriched white Wheat flour for bread

139g

Baked White Potatoes

544g

Enriched white Wheat flour for bread 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 500 calories - Enriched white Wheat flour for bread or Baked White Potatoes?

Macros Ratio

Protein Fat Carbs

Enriched white Wheat flour for bread

14%

82%

Baked White Potatoes

90%

500 kcal ▼

Macro Nutrients

Enriched white Wheat flour for breadvs 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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2.37%2.3g

Fat

0.84%0.82g

2.3 gvs0.82 g

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

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1.06%0.34g

Saturated Fat

0.68%0.22g

0.34 gvs0.22 g

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

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3.72%0.06g

Omega 3

5.1%0.082g

0.06 gvs0.082 g

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

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5.6%0.95g

Omega 6

1.57%0.27g

0.95 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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77.3%100g

Carbohydrate

88%115g

100 gvs115 g

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

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0.59%0.43g

Sugars

11.5%8.3g

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

0.43 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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8.75%3.32g

Fiber

30%11.4g

3.32 gvs11.4 g

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

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29.6%16.6g

Protein

20.4%11.4g

16.6 gvs11.4 g

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

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Vitamins

Enriched white Wheat flour for breadvs Baked White Potatoes

0%0μg

Vitamin A

0.6%5.43μg

RAE, retinol activity equivalents

0 μgvs5.43 μg

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

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94%1.12mg

Vitamin B1

21.7%0.26mg

Thiamine

1.12 mgvs0.26 mg

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

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54.5%0.71mg

Vitamin B2

18%0.23mg

Riboflavin

0.71 mgvs0.23 mg

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

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65.4%10.5mg

Vitamin B3

52%8.3mg

Niacin, nicotinic acid, niacinamide

10.5 mgvs8.3 mg

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

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12%0.61mg

Vitamin B5

41.6%2.1mg

Pantothenic acid

0.61 mgvs2.1 mg

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

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3.94%0.051mg

Vitamin B6

88.2%1.15mg

Pyridoxine

0.051 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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63.4%253μg

Vitamin B9

51.6%207μg

Folates and Folic Acid

253 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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3.7%0.55mg

Vitamin E

1.45%0.22mg

Tocopherols and Tocotrienols

0.55 mgvs0.22 mg

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

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0.35%0.42μg

Vitamin K

12.2%14.7μg

Phytomenadione or phylloquinone

0.42 μgvs14.7 μg

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

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Minerals

Enriched white Wheat flour for breadvs Baked White Potatoes

2.08%20.8mg

Calcium

5.43%54.3mg

20.8 mgvs54.3 mg

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

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28%0.25mg

Copper

76.7%0.69mg

0.25 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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76.4%6.1mg

Iron

43.5%3.48mg

6.1 mgvs3.48 mg

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

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8.24%34.6mg

Magnesium

35%147mg

34.6 mgvs147 mg

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

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47.7%1.1mg

Manganese

44.7%1.03mg

1.1 mgvs1.03 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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113%50.7μg

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

50.7 μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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19%134mg

Phosphorus

58.2%408mg

134 mgvs408 mg

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

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4.07%139mg

Potassium

87%2957mg

139 mgvs2957 mg

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

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100%55μg

Selenium

4.94%2.7μg

55 μgvs2.7 μg

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

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0.18%2.77mg

Sodium

2.54%38mg

2.77 mgvs38 mg

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

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10.7%1.18mg

Zinc

17.3%1.9mg

1.18 mgvs1.9 mg

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

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0.5%18.5g

Water

11%410g

18.5 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 Enriched white Wheat flour for bread vs Baked White Potatoes:

Enriched white Wheat flour for bread has 4.3 times more Vitamin B1, 3 times more Vitamin B2, 1.3 times more Vitamin B3 and 1.2 times more Vitamin B9 than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 3.4 times more Vitamin B5, 22.4 times more Vitamin B6, more Vitamin C and 35.3 times more Vitamin K than Enriched white Wheat flour for bread.
Both Enriched white Wheat flour for bread 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 Enriched white Wheat flour for bread vs Baked White Potatoes:

Enriched white Wheat flour for bread has 1.8 times more Iron and 20.2 times more Selenium than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 2.6 times more Calcium, 2.7 times more Copper, 4.2 times more Magnesium, 3 times more Phosphorus, 21.3 times more Potassium, 1.6 times more Zinc and 22.2 times more Water than Enriched white Wheat flour for bread.
Both Enriched white Wheat flour for bread and Baked Whole White Potatoes have similar amounts of Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Enriched white Wheat flour for bread has 3.6 times more Omega 6 and 1.5 times more Protein than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.4 times more Omega 3, 19.4 times more Sugars and 3.4 times more Fiber than Enriched white Wheat flour for bread.
Both Enriched white Wheat flour for bread and Baked Whole White Potatoes have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Enriched white Wheat flour for bread 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:

Enriched white Wheat flour for breadVS Enriched White Wheat Flour for CakeBaked White PotatoesVS Enriched White Wheat Flour for CakeEnriched white Wheat flour for breadVS Baked Red PotatoesBaked White PotatoesVS Baked Red Potatoes

Compare Foods

Comparing Nutrients in 500 calories Enriched white Wheat flour for breadVS Baked White Potatoes

Weight per 500 calories

Which food has more nutrients per 500 calories - Enriched white Wheat flour for bread or Baked White Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: