Comparing Nutrients in 500 calories Enriched Unbleached 10% Protein White (industrial) Wheat FlourVS Frozen Roasted Potatoes with Salt

Weight per 500 calories

Enriched Unbleached 10% Protein White (industrial) Wheat Flour

137g

Frozen Roasted Potatoes with Salt

394g

Enriched Unbleached 10% Protein White (industrial) Wheat Flour has 2.9 times more energy per 100g than Frozen Roasted Potatoes with Salt. It has high energy density when compared to other foods. Frozen Roasted Potatoes with Salt having average energy density.

Which food has more nutrients per 500 calories - Enriched Unbleached 10% Protein White (industrial) Wheat Flour or Frozen Roasted Potatoes with Salt?

Macros Ratio

Protein Fat Carbs

Enriched Unbleached 10% Protein White (industrial) Wheat Flour

11%

85%

Frozen Roasted Potatoes with Salt

13%

80%

500 kcal ▼

Macro Nutrients

Enriched Unbleached 10% Protein White (industrial) Wheat Flourvs Frozen Roasted Potatoes with Salt

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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2.1%2.02g

Fat

7.35%7.13g

2.02 gvs7.13 g

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

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1.3%0.41g

Saturated Fat

2.05%0.66g

0.41 gvs0.66 g

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

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1.45%0.023g

Omega 3

0.023 gvsNA g

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

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6.65%1.13g

Omega 6

1.13 gvsNA 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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80%104g

Carbohydrate

79%103g

104 gvs103 g

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

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0.92%0.67g

Sugars

3.75%2.7g

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

0.67 gvs2.7 g

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

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0.057%0.041g

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]

0.041 gvsNA g

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

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%0.041g

Glucose

0.041 gvsNA g

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

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%0.27g

Sucrose

0.27 gvsNA g

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

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8.63%3.28g

Fiber

27%10.2g

3.28 gvs10.2 g

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

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23.7%13.3g

Protein

15.6%8.74g

13.3 gvs8.74 g

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

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Vitamins

Enriched Unbleached 10% Protein White (industrial) Wheat Flourvs Frozen Roasted Potatoes with Salt

0%0μg

Vitamin A

RAE, retinol activity equivalents

0 μgvsNA μg

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

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83.8%1mg

Vitamin B1

Thiamine

1 mgvsNA mg

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

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46.8%0.61mg

Vitamin B2

Riboflavin

0.61 mgvsNA mg

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

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51%8.13mg

Vitamin B3

Niacin, nicotinic acid, niacinamide

8.13 mgvsNA mg

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

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6.78%0.34mg

Vitamin B5

Pantothenic acid

0.34 mgvsNA mg

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

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3.9%0.051mg

Vitamin B6

Pyridoxine

0.051 mgvsNA 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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58%232μg

Vitamin B9

Folates and Folic Acid

232 μgvsNA μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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Vitamin B12

Cobalamin

NA μgvsNA μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

7.44%6.7mg

Ascorbic acid

0 mgvs6.7 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

Calciferol, cholecalciferol, ergocalciferol

0 IUvsNA IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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3.46%0.52mg

Vitamin E

Tocopherols and Tocotrienols

0.52 mgvsNA mg

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

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0.34%0.41μg

Vitamin K

Phytomenadione or phylloquinone

0.41 μgvsNA μg

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

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Minerals

Enriched Unbleached 10% Protein White (industrial) Wheat Flourvs Frozen Roasted Potatoes with Salt

2.73%27.3mg

Calcium

5.9%59mg

27.3 mgvs59 mg

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

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28.5%0.26mg

Copper

0.26 mgvsNA 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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86.4%6.9mg

Iron

24.6%1.97mg

6.9 mgvs1.97 mg

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

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8.13%34mg

Magnesium

34 mgvsNA mg

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

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48.6%1.1mg

Manganese

1.1 mgvsNA 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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21%146mg

Phosphorus

146 mgvsNA mg

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

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6%204mg

Potassium

52%1772mg

204 mgvs1772 mg

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

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36.3%20μg

Selenium

20 μgvsNA μg

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

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0.18%2.73mg

Sodium

78.2%1173mg

2.73 mgvs1173 mg

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

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12.7%1.4mg

Zinc

1.4 mgvsNA mg

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

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0.44%16.4g

Water

7.24%268g

16.4 gvs268 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 Unbleached 10% Protein White (industrial) Wheat Flour vs Frozen Roasted Potatoes with Salt:

Frozen Roasted Potatoes with Salt contain more Vitamin C than Enriched Unbleached 10% Protein White (industrial) Wheat Flour.

Comparing minerals per 500 calories for Enriched Unbleached 10% Protein White (industrial) Wheat Flour vs Frozen Roasted Potatoes with Salt:

Enriched Unbleached 10% Protein White (industrial) Wheat Flour has 3.5 times more Iron than Frozen Roasted Potatoes with Salt.
While Frozen Roasted Potatoes with Salt contain 2.2 times more Calcium, 8.7 times more Potassium, 429.4 times more Sodium and 16.3 times more Water than Enriched Unbleached 10% Protein White (industrial) Wheat Flour.

Comparison of macro-nutrients per 500 calories:

Enriched Unbleached 10% Protein White (industrial) Wheat Flour has 1.5 times more Protein than Frozen Roasted Potatoes with Salt.
While Frozen Roasted Potatoes with Salt contain 3.5 times more Fat and 3.1 times more Fiber than Enriched Unbleached 10% Protein White (industrial) Wheat Flour.
Both Enriched Unbleached 10% Protein White (industrial) Wheat Flour and Frozen Roasted Potatoes with Salt have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Enriched Unbleached 10% Protein White (industrial) Wheat Flour as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Enriched Unbleached 10% Protein White (industrial) Wheat FlourVS Enriched Bleached 11.5% Protein White (industrial) Wheat FlourFrozen Roasted Potatoes with SaltVS Enriched Bleached 11.5% Protein White (industrial) Wheat FlourEnriched Unbleached 10% Protein White (industrial) Wheat FlourVS Potato SkinFrozen Roasted Potatoes with SaltVS Potato Skin

Compare Foods

Comparing Nutrients in 500 calories Enriched Unbleached 10% Protein White (industrial) Wheat FlourVS Frozen Roasted Potatoes with Salt

Weight per 500 calories

Which food has more nutrients per 500 calories - Enriched Unbleached 10% Protein White (industrial) Wheat Flour or Frozen Roasted Potatoes with Salt?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: