Comparing Nutrients in 100 calories Enriched Bleached 9% Protein White Wheat FlourVS Baked White Potatoes

Weight per 100 calories

Enriched Bleached 9% Protein White Wheat Flour

27g

Baked White Potatoes

109g

Enriched Bleached 9% Protein White 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 Bleached 9% Protein White Wheat Flour or Baked White Potatoes?

Macros Ratio

Protein Fat Carbs

Enriched Bleached 9% Protein White Wheat Flour

10%

86%

Baked White Potatoes

90%

100 kcal ▼

Macro Nutrients

Enriched Bleached 9% Protein White 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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0.4%0.39g

Fat

0.17%0.16g

0.39 gvs0.16 g

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

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0.29%0.093g

Saturated Fat

0.14%0.043g

0.093 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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0.94%0.16g

Omega 6

0.31%0.053g

0.16 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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16.2%21g

Carbohydrate

17.6%23g

21 gvs23 g

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

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0.2%0.15g

Sugars

2.3%1.66g

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

0.15 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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%0.071g

Sucrose

%0.43g

0.071 gvs0.43 g

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

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Fiber

6%2.3g

NA gvs2.3 g

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

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4.33%2.42g

Protein

4.08%2.3g

2.42 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 9% Protein White 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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16.7%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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9.33%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%1.62mg

Vitamin B3

10.4%1.66mg

Niacin, nicotinic acid, niacinamide

1.62 mgvs1.66 mg

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

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1%0.051mg

Vitamin B5

8.33%0.42mg

Pantothenic acid

0.051 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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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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11.6%46.3μg

Vitamin B9

10.3%41.3μg

Folates and Folic Acid

46.3 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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0.091%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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0.068%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

Enriched Bleached 9% Protein White Wheat Flourvs Baked White Potatoes

0.54%5.45mg

Calcium

1.1%11mg

5.45 mgvs11 mg

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

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5%0.045mg

Copper

15.3%0.14mg

0.045 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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17.2%1.38mg

Iron

8.7%0.7mg

1.38 mgvs0.7 mg

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

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1.3%5.45mg

Magnesium

7%29.3mg

5.45 mgvs29.3 mg

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

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7.44%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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3.3%23mg

Phosphorus

11.6%81.5mg

23 mgvs81.5 mg

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

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1.05%35.7mg

Potassium

17.4%591mg

35.7 mgvs591 mg

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

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5.65%3.1μg

Selenium

0.99%0.54μg

3.1 μgvs0.54 μg

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

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0.036%0.54mg

Sodium

0.51%7.6mg

0.54 mgvs7.6 mg

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

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2.33%0.26mg

Zinc

3.46%0.38mg

0.26 mgvs0.38 mg

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

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0.087%3.23g

Water

2.2%82g

3.23 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 9% Protein White Wheat Flour vs Baked White Potatoes:

Enriched Bleached 9% Protein White (industrial) Wheat Flour has 3.8 times more Vitamin B1 and 2.6 times more Vitamin B2 than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 8.2 times more Vitamin B5, 22.7 times more Vitamin B6, more Vitamin C and 35.9 times more Vitamin K than Enriched Bleached 9% Protein White (industrial) Wheat Flour.
Both Enriched Bleached 9% 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 9% 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 9% Protein White Wheat Flour vs Baked White Potatoes:

Enriched Bleached 9% Protein White (industrial) Wheat Flour has 2 times more Iron and 5.7 times more Selenium than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 2 times more Calcium, 3.1 times more Copper, 5.4 times more Magnesium, 3.5 times more Phosphorus, 16.6 times more Potassium, 1.5 times more Zinc and 25.4 times more Water than Enriched Bleached 9% Protein White (industrial) Wheat Flour.
Both Enriched Bleached 9% Protein White (industrial) Wheat Flour and Baked Whole White Potatoes have similar amounts of Manganese per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Baked Whole White Potatoes contain 3.5 times more Omega 3 and 11.3 times more Sugars than Enriched Bleached 9% Protein White (industrial) Wheat Flour.
Both Enriched Bleached 9% Protein White (industrial) Wheat Flour and Baked Whole White Potatoes have similar amounts of Energy, Carbohydrate and Protein per 100 kcal.
Both Enriched Bleached 9% Protein White (industrial) Wheat Flour as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Enriched Bleached 9% Protein White Wheat FlourVS Unenriched Bleached 9% Protein White (industrial) Wheat FlourBaked White PotatoesVS Unenriched Bleached 9% Protein White (industrial) Wheat FlourEnriched Bleached 9% Protein White Wheat FlourVS Baked Red PotatoesBaked White PotatoesVS Baked Red Potatoes

Compare Foods

Comparing Nutrients in 100 calories Enriched Bleached 9% Protein White Wheat FlourVS Baked White Potatoes

Weight per 100 calories

Which food has more nutrients per 100 calories - Enriched Bleached 9% Protein White Wheat Flour or Baked White Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: