Comparing Nutrients in 100 calories Enriched Bleached 13% Protein White (industrial) Wheat FlourVS Baked White Potatoes

Weight per 100 calories

Enriched Bleached 13% Protein White (industrial) Wheat Flour

27.6g

Baked White Potatoes

109g

Enriched Bleached 13% Protein White (industrial) Wheat Flour 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 100 calories - Enriched Bleached 13% Protein White (industrial) Wheat Flour or Baked White Potatoes?

Macros Ratio

Protein Fat Carbs

Enriched Bleached 13% Protein White (industrial) Wheat Flour

15%

81%

Baked White Potatoes

90%

100 kcal ▼

Macro Nutrients

Enriched Bleached 13% Protein White (industrial) Wheat Flourvs Baked White Potatoes

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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0.39%0.38g

Fat

0.17%0.16g

0.38 gvs0.16 g

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

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0.16%0.052g

Saturated Fat

0.14%0.043g

0.052 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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1.1%0.18g

Omega 6

0.31%0.053g

0.18 gvs0.053 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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15.3%20g

Carbohydrate

17.6%23g

20 gvs23 g

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

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0.42%0.3g

Sugars

2.3%1.66g

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

0.3 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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%0.044g

Sucrose

%0.43g

0.044 gvs0.43 g

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

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1.74%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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6.45%3.6g

Protein

4.08%2.3g

3.6 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

Enriched Bleached 13% Protein White (industrial) Wheat Flourvs Baked White Potatoes

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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17%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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9.46%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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10.3%1.64mg

Vitamin B3

10.4%1.66mg

Niacin, nicotinic acid, niacinamide

1.64 mgvs1.66 mg

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

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2.13%0.11mg

Vitamin B5

8.33%0.42mg

Pantothenic acid

0.11 mgvs0.42 mg

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

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0.96%0.012mg

Vitamin B6

17.6%0.23mg

Pyridoxine

0.012 mgvs0.23 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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11.7%47μg

Vitamin B9

10.3%41.3μg

Folates and Folic Acid

47 μgvs41.3 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

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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0.092%0.014mg

Vitamin E

0.29%0.043mg

Tocopherols and Tocotrienols

0.014 mgvs0.043 mg

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

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0.069%0.083μg

Vitamin K

2.45%2.93μg

Phytomenadione or phylloquinone

0.083 μgvs2.93 μg

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

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Minerals

Enriched Bleached 13% Protein White (industrial) Wheat Flourvs Baked White Potatoes

0.66%6.63mg

Calcium

1.1%11mg

6.63 mgvs11 mg

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

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5.74%0.052mg

Copper

15.3%0.14mg

0.052 mgvs0.14 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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17.5%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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2.3%9.67mg

Magnesium

7%29.3mg

9.67 mgvs29.3 mg

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

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7.5%0.17mg

Manganese

8.93%0.21mg

0.17 mgvs0.21 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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4.7%33mg

Phosphorus

11.6%81.5mg

33 mgvs81.5 mg

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

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1.04%35.4mg

Potassium

17.4%591mg

35.4 mgvs591 mg

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

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13%7.24μg

Selenium

0.99%0.54μg

7.24 μgvs0.54 μg

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

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0.037%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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4%0.44mg

Zinc

3.46%0.38mg

0.44 mgvs0.38 mg

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

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0.096%3.54g

Water

2.2%82g

3.54 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 Bleached 13% Protein White (industrial) Wheat Flour vs Baked White Potatoes:

Enriched Bleached 13% Protein White (industrial) Wheat Flour has 3.9 times more Vitamin B1 and 2.6 times more Vitamin B2 than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 3.9 times more Vitamin B5, 18.4 times more Vitamin B6, more Vitamin C and 35.4 times more Vitamin K than Enriched Bleached 13% Protein White (industrial) Wheat Flour.
Both Enriched Bleached 13% Protein White (industrial) Wheat Flour and Baked Whole White Potatoes have similar amounts of Vitamin B3 and Vitamin B9 per 100 kcal.
Both Enriched Bleached 13% Protein White (industrial) Wheat Flour as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 100 kcal.

Comparing minerals per 100 calories for Enriched Bleached 13% Protein White (industrial) Wheat Flour vs Baked White Potatoes:

Enriched Bleached 13% Protein White (industrial) Wheat Flour has 2 times more Iron and 13.3 times more Selenium than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.6 times more Calcium, 2.7 times more Copper, 3 times more Magnesium, 2.5 times more Phosphorus, 16.7 times more Potassium and 23.2 times more Water than Enriched Bleached 13% Protein White (industrial) Wheat Flour.
Both Enriched Bleached 13% Protein White (industrial) Wheat Flour and Baked Whole White Potatoes have similar amounts of Manganese and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Enriched Bleached 13% Protein White (industrial) Wheat Flour has 3.5 times more Omega 6 and 1.6 times more Protein than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 3.5 times more Omega 3, 5.5 times more Sugars and 3.4 times more Fiber than Enriched Bleached 13% Protein White (industrial) Wheat Flour.
Both Enriched Bleached 13% Protein White (industrial) Wheat Flour and Baked Whole White Potatoes have similar amounts of Energy and Carbohydrate per 100 kcal.
Both Enriched Bleached 13% Protein White (industrial) Wheat Flour as well as Baked Whole White Potatoes have insufficient amounts of Fat, Cholesterol, Fructose, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Enriched Bleached 13% Protein White (industrial) Wheat FlourVS Unenriched Bleached 13% Protein White (industrial) Wheat FlourBaked White PotatoesVS Unenriched Bleached 13% Protein White (industrial) Wheat FlourEnriched Bleached 13% Protein White (industrial) Wheat FlourVS Baked Red PotatoesBaked White PotatoesVS Baked Red Potatoes

Compare Foods

Comparing Nutrients in 100 calories Enriched Bleached 13% Protein White (industrial) Wheat FlourVS Baked White Potatoes

Weight per 100 calories

Which food has more nutrients per 100 calories - Enriched Bleached 13% Protein White (industrial) Wheat Flour or Baked White Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: