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Comparing Nutrients in 100 calories Enriched Unbleached 10% Protein White (industrial) Wheat FlourVS Baked White Potatoes

Weight per 100 calories

Enriched Unbleached 10% Protein White (industrial) Wheat Flour
27.3g
Baked White Potatoes
109g

Enriched Unbleached 10% Protein White (industrial) Wheat Flour has 4 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 100 calories - Enriched Unbleached 10% Protein White (industrial) Wheat Flour or Baked White Potatoes?

Macros Ratio

Protein Fat Carbs

Enriched Unbleached 10% Protein White (industrial) Wheat Flour
11%
4%
85%
Baked White Potatoes
9%
1%
90%
100 kcal ▼

Macro Nutrients

3.45%100kcal
Energy
3.45%100kcal
100 kcalvs100 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.42%0.4g
Fat
0.17%0.16g
0.4 gvs0.16 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.26%0.083g
Saturated Fat
0.14%0.043g
0.083 gvs0.043 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.29%0.005g
Omega 3
1%0.016g
0.005 gvs0.016 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.33%0.23g
Omega 6
0.31%0.053g
0.23 gvs0.053 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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NA
Cholesterol
0%0mg
NA mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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16%21g
Carbohydrate
17.6%23g
21 gvs23 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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0.18%0.13g
Sugars
2.3%1.66g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
0.13 gvs1.66 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.011%0.008g
Fructose
0.54%0.39g
≤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]
0.008 gvs0.39 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.008g
Glucose
%0.68g
0.008 gvs0.68 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.055g
Sucrose
%0.43g
0.055 gvs0.43 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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1.73%0.66g
Fiber
6%2.3g
0.66 gvs2.3 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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4.74%2.65g
Protein
4.08%2.3g
2.65 gvs2.3 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Cereals rich in Protein Buy premium vegan protein powder

Vitamins

0%0μg
Vitamin A
0.12%1.1μg
RAE, retinol activity equivalents
0 μgvs1.1 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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16.8%0.2mg
Vitamin B1
4.35%0.052mg
Thiamine
0.2 mgvs0.052 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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9.35%0.12mg
Vitamin B2
3.6%0.047mg
Riboflavin
0.12 mgvs0.047 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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10%1.63mg
Vitamin B3
10.4%1.66mg
Niacin, nicotinic acid, niacinamide
1.63 mgvs1.66 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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1.36%0.068mg
Vitamin B5
8.33%0.42mg
Pantothenic acid
0.068 mgvs0.42 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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0.78%0.01mg
Vitamin B6
17.6%0.23mg
Pyridoxine
0.01 mgvs0.23 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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11.6%46.4μg
Vitamin B9
10.3%41.3μg
Folates and Folic Acid
46.4 μgvs41.3 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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NA
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
15.2%13.7mg
Ascorbic acid
0 mgvs13.7 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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0.69%0.1mg
Vitamin E
0.29%0.043mg
Tocopherols and Tocotrienols
0.1 mgvs0.043 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0.068%0.082μg
Vitamin K
2.45%2.93μg
Phytomenadione or phylloquinone
0.082 μgvs2.93 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

0.55%5.46mg
Calcium
1.1%11mg
5.46 mgvs11 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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5.7%0.051mg
Copper
15.3%0.14mg
0.051 mgvs0.14 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
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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17.3%1.4mg
Iron
8.7%0.7mg
1.4 mgvs0.7 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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1.63%6.83mg
Magnesium
7%29.3mg
6.83 mgvs29.3 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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9.7%0.22mg
Manganese
8.93%0.21mg
0.22 mgvs0.21 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
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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4.18%29.2mg
Phosphorus
11.6%81.5mg
29.2 mgvs81.5 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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1.2%40.7mg
Potassium
17.4%591mg
40.7 mgvs591 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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7.25%4μg
Selenium
0.99%0.54μg
4 μgvs0.54 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.036%0.55mg
Sodium
0.51%7.6mg
0.55 mgvs7.6 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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2.53%0.28mg
Zinc
3.46%0.38mg
0.28 mgvs0.38 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.089%3.3g
Water
2.2%82g
3.3 gvs82 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Enriched Unbleached 10% Protein White (industrial) Wheat Flour vs Baked White Potatoes:
Comparing minerals per 100 calories for Enriched Unbleached 10% Protein White (industrial) Wheat Flour vs Baked White Potatoes:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal: