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Compare Nutrients in 100 grams Baked White PotatoesVS Enriched White Wheat Flour for Cake

Macros Ratio

ProteinsFatsCarbs

Baked White Potatoes
9%
1%
90%
Enriched White Wheat Flour for Cake
9%
2%
89%

Vitamins

100gRDA for Men 19-30 years
Baked White PotatoesEnriched White Wheat Flour for Cake
Vitamin A
0.11%
0%
1 μg0 μgRecommended Dietary Allowance is 900μg per day for Men 19-30 years
Thiamine
4%
74%
0.048 mg0.892 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-30 years
Vitamin B2
3.3%
33%
0.043 mg0.43 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B3
9.55%
42%
1.528 mg6.79 mgRecommended Dietary Allowance is 16mg per day for Men 19-30 years
Vitamin B6
16%
2.54%
0.211 mg0.033 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
14%
0%
12.6 mg0 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
0.27%
0.13%
0.04 mg0.02 mgRecommended Dietary Allowance is 15mg per day for Men 19-30 years
Vitamin K
2.25%
0.25%
2.7 μg0.3 μgRecommended Dietary Allowance is 120μg per day for Men 19-30 years
Folate
9.5%
46.5%
38 μg186 μgRecommended Dietary Allowance is 400μg per day for Men 19-30 years

Minerals

100gRDA for Men 19-30 years
Baked White PotatoesEnriched White Wheat Flour for Cake
Calcium
1%
1.4%
10 mg14 mgRecommended Dietary Allowance is 1000mg per day for Men 19-30 years
Copper
14%
15%
0.127 mg0.139 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-30 years
Fluoride
NA
NA
NA mgNA mgRecommended Dietary Allowance is 4mg per day for Men 19-30 years
Iron
8%
92%
0.64 mg7.32 mgRecommended Dietary Allowance is 8mg per day for Men 19-30 years
Magnesium
6.75%
4%
27 mg16 mgRecommended Dietary Allowance is 400mg per day for Men 19-30 years
Manganese
8.2%
27.6%
0.189 mg0.634 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-30 years
Phosphorus
10.7%
12%
75 mg85 mgRecommended Dietary Allowance is 700mg per day for Men 19-30 years
Potassium
11.6%
2.23%
544 mg105 mgRecommended Dietary Allowance is 4700mg per day for Men 19-30 years
Selenium
0.91%
8.9%
0.5 μg4.9 μgRecommended Dietary Allowance is 55μg per day for Men 19-30 years
Sodium
0.47%
0.13%
7 mg2 mgRecommended Dietary Allowance is 1500mg per day for Men 19-30 years
Zinc
3.2%
5.64%
0.35 mg0.62 mgRecommended Dietary Allowance is 11mg per day for Men 19-30 years

Lets compare vitamin content per 100 grams of Baked White Potatoes vs Enriched White Wheat Flour for Cake:
Baked Whole White Potatoes have 6.4 times more Vitamin B6 and 9 times more Vitamin K than Enriched Cake White Wheat Flour. While Enriched Cake White Wheat Flour contains 18.6 times more Thiamine, 10 times more Vitamin B2, 4.4 times more Vitamin B3 and 4.9 times more Folate than Baked Whole White Potatoes. Both Baked Whole White Potatoes as well as Enriched Cake White Wheat Flour have insufficient amounts of Vitamin E in 100g.

Comparing minerals per 100 grams for Baked White Potatoes vs Enriched White Wheat Flour for Cake:
Baked Whole White Potatoes have 1.7 times more Magnesium and 5.2 times more Potassium than Enriched Cake White Wheat Flour. While Enriched Cake White Wheat Flour contains 1.4 times more Calcium, 11.4 times more Iron, 3.4 times more Manganese, 9.8 times more Selenium and 1.8 times more Zinc than Baked Whole White Potatoes. Both Baked Whole White Potatoes and Enriched Cake White Wheat Flour have similar amounts of Copper and Phosphorus per 100g.

Macro Nutrients

100gRDA for Men 19-30 years
Baked White PotatoesEnriched White Wheat Flour for Cake
Fat
0.15%
0.89%
0.15 g0.86 gRecommended Dietary Allowance is 97g per day for Men 19-30 years
Protein
3.75%
14.6%
2.1 g8.2 gRecommended Dietary Allowance is 56g per day for Men 19-30 years
Carbohydrate
16%
60%
21.08 g78.03 gRecommended Dietary Allowance is 130g per day for Men 19-30 years
Energy
3.17%
12%
92 kcal362 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-30 years
Sugars
2.1%
0.43%
1.53 g0.31 gRecommended Dietary Allowance is 72.5g per day for Men 19-30 years
Fiber
5.53%
4.47%
2.1 g1.7 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
0.13%
0.4%
0.04 g0.127 gRecommended Dietary Allowance is 32g per day for Men 19-30 years
Omega 3
0.94%
1.38%
0.015 g0.022 gRecommended Dietary Allowance is 1.6g per day for Men 19-30 years
Omega 6
0.29%
2.1%
0.049 g0.357 gRecommended Dietary Allowance is 17g per day for Men 19-30 years
Water
2.04%
0.34%
75.43 g12.51 gRecommended Dietary Allowance is 3700g per day for Men 19-30 years

Comparison of macro-nutrients per 100 grams:
Baked Whole White Potatoes have 4.9 times more Sugars, 1.2 times more Fiber and 6 times more Water than Enriched Cake White Wheat Flour. While Enriched Cake White Wheat Flour contains 3.9 times more Protein, 3.7 times more Carbohydrate, 3.9 times more Energy, 1.5 times more Omega 3 and 7.3 times more Omega 6 than Baked Whole White Potatoes. Both Baked Whole White Potatoes as well as Enriched Cake White Wheat Flour have insufficient amounts of Fat in 100g.