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Comparing Nutrients in 100 grams Enriched Bleached 13% Protein White (industrial) Wheat FlourVS Baked Red Potatoes

Macros Ratio

Protein Fat Carbs

Enriched Bleached 13% Protein White (industrial) Wheat Flour
15%
4%
81%
Baked Red Potatoes
10%
2%
88%
100 g ▼

Macro Nutrients

12.5%362kcal
Energy
3%87kcal
362 kcalvs87 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.42%1.38g
Fat
0.15%0.15g
1.38 gvs0.15 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.59%0.19g
Saturated Fat
0.13%0.04g
0.19 gvs0.04 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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1.06%0.017g
Omega 3
0.94%0.015g
0.017 gvs0.015 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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3.9%0.67g
Omega 6
0.29%0.049g
0.67 gvs0.049 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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55.5%72.2g
Carbohydrate
15%19.6g
72.2 gvs19.6 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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1.5%1.1g
Sugars
1.97%1.43g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
1.1 gvs1.43 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.041%0.03g
Fructose
0.61%0.44g
≤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]
0.03 gvs0.44 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.03g
Glucose
%0.55g
0.03 gvs0.55 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.16g
Sucrose
%0.45g
0.16 gvs0.45 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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6.3%2.4g
Fiber
4.74%1.8g
2.4 gvs1.8 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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23.3%13g
Protein
4.1%2.3g
13 gvs2.3 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Cereals rich in Protein Buy premium vegan protein powder

Vitamins

0%0μg
Vitamin A
0.11%1μg
RAE, retinol activity equivalents
0 μgvs1 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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61.3%0.74mg
Vitamin B1
6%0.072mg
Thiamine
0.74 mgvs0.072 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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34.2%0.45mg
Vitamin B2
3.85%0.05mg
Riboflavin
0.45 mgvs0.05 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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37.2%5.95mg
Vitamin B3
9.97%1.6mg
Niacin, nicotinic acid, niacinamide
5.95 mgvs1.6 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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7.72%0.39mg
Vitamin B5
6.82%0.34mg
Pantothenic acid
0.39 mgvs0.34 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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3.46%0.045mg
Vitamin B6
16.3%0.21mg
Pyridoxine
0.045 mgvs0.21 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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42.5%170μg
Vitamin B9
6.75%27μg
Folates and Folic Acid
170 μgvs27 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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0%0mg
Vitamin C
14%12.6mg
Ascorbic acid
0 mgvs12.6 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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0.33%0.05mg
Vitamin E
0.53%0.08mg
Tocopherols and Tocotrienols
0.05 mgvs0.08 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0.25%0.3μg
Vitamin K
2.33%2.8μg
Phytomenadione or phylloquinone
0.3 μgvs2.8 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

2.4%24mg
Calcium
0.9%9mg
24 mgvs9 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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20.8%0.19mg
Copper
19.3%0.17mg
0.19 mgvs0.17 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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63.3%5.06mg
Iron
8.75%0.7mg
5.06 mgvs0.7 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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8.33%35mg
Magnesium
6.67%28mg
35 mgvs28 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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27%0.62mg
Manganese
7.52%0.17mg
0.62 mgvs0.17 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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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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17%119mg
Phosphorus
10.3%72mg
119 mgvs72 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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3.76%128mg
Potassium
16%545mg
128 mgvs545 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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47.6%26μg
Selenium
NA
26 μgvsNA μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.13%2mg
Sodium
0.8%12mg
2 mgvs12 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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14.5%1.6mg
Zinc
3.64%0.4mg
1.6 mgvs0.4 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.35%13g
Water
2.07%76.7g
13 gvs76.7 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 Enriched Bleached 13% Protein White (industrial) Wheat Flour vs Baked Red Potatoes:
Comparing minerals per 100 grams for Enriched Bleached 13% Protein White (industrial) Wheat Flour vs Baked Red Potatoes:
Comparison of macro-nutrients per 100 grams:



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