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Comparing Nutrients in 100 grams Baked White PotatoesVS Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour

Macros Ratio

Protein Fat Carbs

Baked White Potatoes
9%
1%
90%
Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour
13%
4%
83%
100 g ▼

Macro Nutrients

3.17%92kcal
Energy
12.5%363kcal
92 kcalvs363 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.15%0.15g
Fat
1.5%1.45g
0.15 gvs1.45 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.13%0.04g
Saturated Fat
0.84%0.27g
0.04 gvs0.27 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.94%0.015g
Omega 3
1.06%0.017g
0.015 gvs0.017 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.29%0.049g
Omega 6
4.3%0.73g
0.049 gvs0.73 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
56.8%74g
21 gvs74 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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2.1%1.53g
Sugars
1.54%1.12g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
1.53 gvs1.12 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.5%0.36g
Fructose
0.041%0.03g
≤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]
0.36 gvs0.03 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.63g
Glucose
%0.03g
0.63 gvs0.03 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.4g
Sucrose
%0.15g
0.4 gvs0.15 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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5.53%2.1g
Fiber
6.3%2.4g
2.1 gvs2.4 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
3.75%2.1g
Protein
20.5%11.5g
2.1 gvs11.5 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

0.11%1μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
1 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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4%0.048mg
Vitamin B1
16%0.19mg
Thiamine
0.048 mgvs0.19 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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3.3%0.043mg
Vitamin B2
5.54%0.072mg
Riboflavin
0.043 mgvs0.072 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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9.55%1.53mg
Vitamin B3
7.5%1.2mg
Niacin, nicotinic acid, niacinamide
1.53 mgvs1.2 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
7.66%0.38mg
Vitamin B5
8.1%0.41mg
Pantothenic acid
0.38 mgvs0.41 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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16.2%0.21mg
Vitamin B6
2.46%0.032mg
Pyridoxine
0.21 mgvs0.032 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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9.5%38μg
Vitamin B9
7.75%31μg
Folates and Folic Acid
38 μgvs31 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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14%12.6mg
Vitamin C
0%0mg
Ascorbic acid
12.6 mgvs0 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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0.27%0.04mg
Vitamin E
0.33%0.05mg
Tocopherols and Tocotrienols
0.04 mgvs0.05 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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2.25%2.7μg
Vitamin K
0.25%0.3μg
Phytomenadione or phylloquinone
2.7 μgvs0.3 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

1%10mg
Calcium
2%20mg
10 mgvs20 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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14%0.13mg
Copper
18%0.16mg
0.13 mgvs0.16 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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8%0.64mg
Iron
15.8%1.26mg
0.64 mgvs1.26 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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6.43%27mg
Magnesium
7.14%30mg
27 mgvs30 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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8.2%0.19mg
Manganese
29.5%0.68mg
0.19 mgvs0.68 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese
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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10.7%75mg
Phosphorus
16%112mg
75 mgvs112 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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16%544mg
Potassium
4.06%138mg
544 mgvs138 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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0.91%0.5μg
Selenium
50%27.5μg
0.5 μgvs27.5 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
0.47%7mg
Sodium
0.13%2mg
7 mgvs2 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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3.2%0.35mg
Zinc
7.64%0.84mg
0.35 mgvs0.84 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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2.04%75.4g
Water
0.34%12.7g
75.4 gvs12.7 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 grams of Baked White Potatoes vs Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour:
Comparing minerals per 100 grams for Baked White Potatoes vs Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour:
Comparison of macro-nutrients per 100 grams:



Compare more foods per 100 g: