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Compare Nutrients in 100 calories Enriched Tortilla Mix White Wheat FlourVS Baked White Potatoes

Weight per 100 calories

Enriched Tortilla Mix White Wheat Flour
24.7g
Baked White Potatoes
109g

Enriched Tortilla Mix White Wheat Flour has 4.4 times more energy per 100g than Baked White Potatoes. It has very 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 Tortilla Mix White Wheat Flour or Baked White Potatoes?

Macros Ratio

ProteinsFatsCarbs

Enriched Tortilla Mix White Wheat Flour
10%
24%
66%
Baked White Potatoes
9%
1%
90%

Vitamins

100 kcal ▼RDA for Men 19-30 years ▼
Enriched Tortilla Mix White Wheat FlourBaked White Potatoes
Vitamin A
NA
0.12%
NA μg1.087 μgRecommended Dietary Allowance is 900μg per day for Men 19-30 years
Thiamine
15%
4.33%
0.181 mg0.052 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-30 years
Vitamin B2
9.4%
3.6%
0.122 mg0.047 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B3
9%
10%
1.437 mg1.661 mgRecommended Dietary Allowance is 16mg per day for Men 19-30 years
Vitamin B6
0.77%
17.6%
0.01 mg0.229 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B12
0%
0%
0 μg0 μgRecommended Dietary Allowance is 2.4μg per day for Men 19-30 years
Vitamin C
0%
15%
0 mg13.696 mgRecommended Dietary Allowance is 90mg per day for Men 19-30 years
Vitamin D
0%
0%
0 IU0 IURecommended Dietary Allowance is 600IU per day for Men 19-30 years
Vitamin E
2.7%
0.29%
0.405 mg0.043 mgRecommended Dietary Allowance is 15mg per day for Men 19-30 years
Vitamin K
0.23%
2.45%
0.272 μg2.935 μgRecommended Dietary Allowance is 120μg per day for Men 19-30 years
Folate
8.4%
10%
33.58 μg41.304 μgRecommended Dietary Allowance is 400μg per day for Men 19-30 years

Minerals

100 kcal ▼RDA for Men 19-30 years ▼
Enriched Tortilla Mix White Wheat FlourBaked White Potatoes
Calcium
5.06%
1.1%
50.617 mg10.87 mgRecommended Dietary Allowance is 1000mg per day for Men 19-30 years
Copper
2.78%
15%
0.025 mg0.138 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-30 years
Iron
21.8%
8.7%
1.741 mg0.696 mgRecommended Dietary Allowance is 8mg per day for Men 19-30 years
Magnesium
1.3%
7.34%
5.185 mg29.348 mgRecommended Dietary Allowance is 400mg per day for Men 19-30 years
Manganese
6.6%
8.9%
0.152 mg0.205 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-30 years
Phosphorus
7.4%
11.6%
51.852 mg81.522 mgRecommended Dietary Allowance is 700mg per day for Men 19-30 years
Potassium
0.73%
17%
24.691 mg591.304 mgRecommended Dietary Allowance is 3400mg per day for Men 19-30 years
Selenium
NA
0.99%
NA μg0.543 μgRecommended Dietary Allowance is 55μg per day for Men 19-30 years
Sodium
11%
0.51%
167.16 mg7.609 mgRecommended Dietary Allowance is 1500mg per day for Men 19-30 years
Zinc
1.44%
3.45%
0.158 mg0.38 mgRecommended Dietary Allowance is 11mg per day for Men 19-30 years

Lets compare vitamin content per 100 calories of Enriched Tortilla Mix White Wheat Flour vs Baked White Potatoes:
Enriched Tortilla Mix White Wheat Flour has 3.5 times more Thiamine, 2.6 times more Vitamin B2 and 9.4 times more Vitamin E than Baked Whole White Potatoes. While Baked Whole White Potatoes contain 22.9 times more Vitamin B6 and 10.8 times more Vitamin K than Enriched Tortilla Mix White Wheat Flour. Both Enriched Tortilla Mix White Wheat Flour and Baked Whole White Potatoes have similar amounts of Vitamin B3 and Folate per 100 kcal.

Comparing minerals per 100 calories for Enriched Tortilla Mix White Wheat Flour vs Baked White Potatoes:
Enriched Tortilla Mix White Wheat Flour has 4.7 times more Calcium, 2.5 times more Iron and 22 times more Sodium than Baked Whole White Potatoes. While Baked Whole White Potatoes contain 5.5 times more Copper, 5.7 times more Magnesium, 1.3 times more Manganese, 1.6 times more Phosphorus, 23.9 times more Potassium and 2.4 times more Zinc than Enriched Tortilla Mix White Wheat Flour.

Macro Nutrients

100 kcal ▼RDA for Men 19-30 years ▼
Enriched Tortilla Mix White Wheat FlourBaked White Potatoes
Energy
3.45%
3.45%
100 kcal100 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-30 years
Fat
2.7%
0.17%
2.625 g0.163 gRecommended Dietary Allowance is 97g per day for Men 19-30 years
Protein
4.26%
4.08%
2.385 g2.283 gRecommended Dietary Allowance is 56g per day for Men 19-30 years
Carbohydrate
12.8%
17.6%
16.578 g22.913 gRecommended Dietary Allowance is 130g per day for Men 19-30 years
Sugars
NA
2.3%
NA g1.663 gRecommended Dietary Allowance is 72.5g per day for Men 19-30 years
Fiber
NA
6%
NA g2.283 gRecommended Dietary Allowance is 38g per day for Men 19-30 years
Cholesterol
0%
0%
0 mg0 mgRecommended Dietary Allowance is 290mg per day for Men 19-30 years
Saturated Fat
3.16%
0.13%
1.012 g0.043 gRecommended Dietary Allowance is 32g per day for Men 19-30 years
Omega 3
1.88%
1%
0.03 g0.016 gRecommended Dietary Allowance is 1.6g per day for Men 19-30 years
Omega 6
2.03%
0.31%
0.345 g0.053 gRecommended Dietary Allowance is 17g per day for Men 19-30 years
Water
0.07%
2.2%
2.489 g81.989 gRecommended Dietary Allowance is 3700g per day for Men 19-30 years

Comparison of macro-nutrients per 100 calories:
Enriched Tortilla Mix White Wheat Flour has 16.1 times more Fat, 23.5 times more Saturated Fat, 1.9 times more Omega 3 and 6.5 times more Omega 6 than Baked Whole White Potatoes. While Baked Whole White Potatoes contain 1.4 times more Carbohydrate and 32.9 times more Water than Enriched Tortilla Mix White Wheat Flour. Both Enriched Tortilla Mix White Wheat Flour and Baked Whole White Potatoes have similar amounts of Energy and Protein per 100 kcal.