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Compare Nutrients in 100 grams Enriched White Wheat Flour for CakeVS Baked White Potatoes

Macros Ratio

ProteinsFatsCarbs

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

Vitamins

100gRDA for Men 19-30 years
Enriched White Wheat Flour for CakeBaked White Potatoes
Vitamin A
0%
0.11%
0 μg1 μgRecommended Dietary Allowance is 900μg per day for Men 19-30 years
Thiamine
74%
4%
0.892 mg0.048 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-30 years
Vitamin B2
33%
3.3%
0.43 mg0.043 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B3
42%
9.55%
6.79 mg1.528 mgRecommended Dietary Allowance is 16mg per day for Men 19-30 years
Vitamin B6
2.54%
16%
0.033 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
0.13%
0.27%
0.02 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
46.5%
9.5%
186 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 CakeBaked White Potatoes
Calcium
1.4%
1%
14 mg10 mgRecommended Dietary Allowance is 1000mg per day for Men 19-30 years
Copper
15%
14%
0.139 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
92%
8%
7.32 mg0.64 mgRecommended Dietary Allowance is 8mg per day for Men 19-30 years
Magnesium
4%
6.75%
16 mg27 mgRecommended Dietary Allowance is 400mg per day for Men 19-30 years
Manganese
27.6%
8.2%
0.634 mg0.189 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-30 years
Phosphorus
12%
10.7%
85 mg75 mgRecommended Dietary Allowance is 700mg per day for Men 19-30 years
Potassium
2.23%
11.6%
105 mg544 mgRecommended Dietary Allowance is 4700mg per day for Men 19-30 years
Selenium
8.9%
0.91%
4.9 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
5.64%
3.2%
0.62 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 Cake vs Baked White Potatoes:
Enriched Cake White Wheat Flour has 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. While Baked Whole White Potatoes contain 6.4 times more Vitamin B6 and 9 times more Vitamin K than Enriched Cake White Wheat Flour. Both Enriched Cake White Wheat Flour as well as Baked Whole White Potatoes have insufficient amounts of Vitamin E in 100g.

Comparing minerals per 100 grams for Enriched White Wheat Flour for Cake vs Baked White Potatoes:
Enriched Cake White Wheat Flour has 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. While Baked Whole White Potatoes contain 1.7 times more Magnesium and 5.2 times more Potassium than Enriched Cake White Wheat Flour. Both Enriched Cake White Wheat Flour and Baked Whole White Potatoes have similar amounts of Copper and Phosphorus per 100g.

Macro Nutrients

100gRDA for Men 19-30 years
Enriched White Wheat Flour for CakeBaked White Potatoes
Fat
0.89%
0.15%
0.86 g0.15 gRecommended Dietary Allowance is 97g per day for Men 19-30 years
Protein
14.6%
3.75%
8.2 g2.1 gRecommended Dietary Allowance is 56g per day for Men 19-30 years
Carbohydrate
60%
16%
78.03 g21.08 gRecommended Dietary Allowance is 130g per day for Men 19-30 years
Energy
12%
3.17%
362 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
4.47%
5.53%
1.7 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
0.4%
0.13%
0.127 g0.04 gRecommended Dietary Allowance is 32g per day for Men 19-30 years
Omega 3
1.38%
0.94%
0.022 g0.015 gRecommended Dietary Allowance is 1.6g per day for Men 19-30 years
Omega 6
2.1%
0.29%
0.357 g0.049 gRecommended Dietary Allowance is 17g per day for Men 19-30 years
Water
0.34%
2.04%
12.51 g75.43 gRecommended Dietary Allowance is 3700g per day for Men 19-30 years

Comparison of macro-nutrients per 100 grams:
Enriched Cake White Wheat Flour has 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. While Baked Whole White Potatoes contain 4.9 times more Sugars and 6 times more Water than Enriched Cake White Wheat Flour. Both Enriched Cake White Wheat Flour and Baked Whole White Potatoes have similar amounts of Fiber per 100g.Both Enriched Cake White Wheat Flour as well as Baked Whole White Potatoes have insufficient amounts of Fat in 100g.