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Compare Nutrients in 100 grams Enriched white Wheat flour for breadVS Baked White Potatoes

Macros Ratio

ProteinsFatsCarbs

Enriched white Wheat flour for bread
13%
4%
83%
Baked White Potatoes
9%
1%
90%

Vitamins

100gRDA for Men 19-30 years
Enriched white Wheat flour for breadBaked White Potatoes
Vitamin A
0%
0.11%
0 μg1 μgRecommended Dietary Allowance is 900μg per day for Men 19-30 years
Thiamine
67.7%
4%
0.812 mg0.048 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-30 years
Vitamin B2
39%
3.3%
0.512 mg0.043 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B3
47%
9.55%
7.554 mg1.528 mgRecommended Dietary Allowance is 16mg per day for Men 19-30 years
Vitamin B6
2.85%
16%
0.037 mg0.211 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%
14%
0 mg12.6 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
2.67%
0.27%
0.4 mg0.04 mgRecommended Dietary Allowance is 15mg per day for Men 19-30 years
Vitamin K
0.25%
2.25%
0.3 μg2.7 μgRecommended Dietary Allowance is 120μg per day for Men 19-30 years
Folate
45.8%
9.5%
183 μg38 μgRecommended Dietary Allowance is 400μg per day for Men 19-30 years

Minerals

100gRDA for Men 19-30 years
Enriched white Wheat flour for breadBaked White Potatoes
Calcium
1.5%
1%
15 mg10 mgRecommended Dietary Allowance is 1000mg per day for Men 19-30 years
Copper
20%
14%
0.182 mg0.127 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
55%
8%
4.41 mg0.64 mgRecommended Dietary Allowance is 8mg per day for Men 19-30 years
Magnesium
6.25%
6.75%
25 mg27 mgRecommended Dietary Allowance is 400mg per day for Men 19-30 years
Manganese
34%
8.2%
0.792 mg0.189 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-30 years
Phosphorus
14%
10.7%
97 mg75 mgRecommended Dietary Allowance is 700mg per day for Men 19-30 years
Potassium
2.13%
11.6%
100 mg544 mgRecommended Dietary Allowance is 4700mg per day for Men 19-30 years
Selenium
72%
0.91%
39.7 μg0.5 μgRecommended Dietary Allowance is 55μg per day for Men 19-30 years
Sodium
0.13%
0.47%
2 mg7 mgRecommended Dietary Allowance is 1500mg per day for Men 19-30 years
Zinc
7.73%
3.2%
0.85 mg0.35 mgRecommended Dietary Allowance is 11mg per day for Men 19-30 years

Lets compare vitamin content per 100 grams of Enriched white Wheat flour for bread vs Baked White Potatoes:
Enriched white Wheat flour for bread has 16.9 times more Thiamine, 11.9 times more Vitamin B2, 4.9 times more Vitamin B3, 10 times more Vitamin E and 4.8 times more Folate than Baked Whole White Potatoes. While Baked Whole White Potatoes contain 5.7 times more Vitamin B6 and 9 times more Vitamin K than Enriched white Wheat flour for bread.

Comparing minerals per 100 grams for Enriched white Wheat flour for bread vs Baked White Potatoes:
Enriched white Wheat flour for bread has 1.5 times more Calcium, 1.4 times more Copper, 6.9 times more Iron, 4.2 times more Manganese, 1.3 times more Phosphorus, 79.4 times more Selenium and 2.4 times more Zinc than Baked Whole White Potatoes. While Baked Whole White Potatoes contain 5.4 times more Potassium than Enriched white Wheat flour for bread. Both Enriched white Wheat flour for bread and Baked Whole White Potatoes have similar amounts of Magnesium per 100g.

Macro Nutrients

100gRDA for Men 19-30 years
Enriched white Wheat flour for breadBaked White Potatoes
Fat
1.7%
0.15%
1.66 g0.15 gRecommended Dietary Allowance is 97g per day for Men 19-30 years
Protein
21%
3.75%
11.98 g2.1 gRecommended Dietary Allowance is 56g per day for Men 19-30 years
Carbohydrate
55.8%
16%
72.53 g21.08 gRecommended Dietary Allowance is 130g per day for Men 19-30 years
Energy
12%
3.17%
361 kcal92 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-30 years
Sugars
0.43%
2.1%
0.31 g1.53 gRecommended Dietary Allowance is 72.5g per day for Men 19-30 years
Fiber
6.3%
5.53%
2.4 g2.1 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
0.76%
0.13%
0.244 g0.04 gRecommended Dietary Allowance is 32g per day for Men 19-30 years
Omega 3
2.7%
0.94%
0.043 g0.015 gRecommended Dietary Allowance is 1.6g per day for Men 19-30 years
Omega 6
4.03%
0.29%
0.685 g0.049 gRecommended Dietary Allowance is 17g per day for Men 19-30 years
Water
0.36%
2.04%
13.36 g75.43 gRecommended Dietary Allowance is 3700g per day for Men 19-30 years

Comparison of macro-nutrients per 100 grams:
Enriched white Wheat flour for bread has 11.1 times more Fat, 5.7 times more Protein, 3.4 times more Carbohydrate, 3.9 times more Energy, 2.9 times more Omega 3 and 14 times more Omega 6 than Baked Whole White Potatoes. While Baked Whole White Potatoes contain 4.9 times more Sugars and 5.6 times more Water than Enriched white Wheat flour for bread. Both Enriched white Wheat flour for bread and Baked Whole White Potatoes have similar amounts of Fiber per 100g.