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Compare Nutrients in 100 grams Enriched Bleached 9% Protein White Wheat FlourVS Baked White Potatoes

Macros Ratio

ProteinsFatsCarbs

Enriched Bleached 9% Protein White Wheat Flour
10%
4%
86%
Baked White Potatoes
9%
1%
90%

Vitamins

100 g ▼RDA for Men 19-30 years ▼
Enriched Bleached 9% Protein White Wheat FlourBaked White Potatoes
Vitamin A
0%
0.11%
0 μg1 μgRecommended Dietary Allowance is 900μg per day for Men 19-30 years
Thiamine
61.7%
4.17%
0.74 mg0.05 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-30 years
Vitamin B2
34.6%
3.08%
0.45 mg0.04 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B3
37%
9.56%
5.95 mg1.53 mgRecommended Dietary Allowance is 16mg per day for Men 19-30 years
Vitamin B6
3.08%
16%
0.04 mg0.21 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
0.33%
0.27%
0.05 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
42.5%
9.5%
170 μg38 μgRecommended Dietary Allowance is 400μg per day for Men 19-30 years

Minerals

100 g ▼RDA for Men 19-30 years ▼
Enriched Bleached 9% Protein White Wheat FlourBaked White Potatoes
Calcium
2%
1%
20 mg10 mgRecommended Dietary Allowance is 1000mg per day for Men 19-30 years
Copper
19%
14%
0.17 mg0.13 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-30 years
Iron
63%
8%
5.06 mg0.64 mgRecommended Dietary Allowance is 8mg per day for Men 19-30 years
Magnesium
5%
6.75%
20 mg27 mgRecommended Dietary Allowance is 400mg per day for Men 19-30 years
Manganese
27%
8.26%
0.63 mg0.19 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
3.85%
16%
131 mg544 mgRecommended Dietary Allowance is 3400mg per day for Men 19-30 years
Selenium
20%
0.91%
11 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
8.55%
3.2%
0.94 mg0.35 mgRecommended Dietary Allowance is 11mg per day for Men 19-30 years

Lets compare vitamin content per 100 grams of Enriched Bleached 9% Protein White Wheat Flour vs Baked White Potatoes:
Enriched Bleached 9% Protein White (industrial) Wheat Flour has 14.8 times more Thiamine, 11.3 times more Vitamin B2, 3.9 times more Vitamin B3 and 4.5 times more Folate than Baked Whole White Potatoes. While Baked Whole White Potatoes contain 5.3 times more Vitamin B6 and 9 times more Vitamin K than Enriched Bleached 9% Protein White (industrial) Wheat Flour. Both Enriched Bleached 9% Protein White (industrial) Wheat Flour as well as Baked Whole White Potatoes have insufficient amounts of Vitamin E in 100 g.

Comparing minerals per 100 grams for Enriched Bleached 9% Protein White Wheat Flour vs Baked White Potatoes:
Enriched Bleached 9% Protein White (industrial) Wheat Flour has 2 times more Calcium, 1.3 times more Copper, 7.9 times more Iron, 3.3 times more Manganese, 22 times more Selenium and 2.7 times more Zinc than Baked Whole White Potatoes. While Baked Whole White Potatoes contain 1.4 times more Magnesium and 4.2 times more Potassium than Enriched Bleached 9% Protein White (industrial) Wheat Flour. Both Enriched Bleached 9% Protein White (industrial) Wheat Flour and Baked Whole White Potatoes have similar amounts of Phosphorus per 100 g.

Macro Nutrients

100 g ▼RDA for Men 19-30 years ▼
Enriched Bleached 9% Protein White Wheat FlourBaked White Potatoes
Energy
12.7%
3.17%
367 kcal92 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-30 years
Fat
1.47%
0.15%
1.43 g0.15 gRecommended Dietary Allowance is 97g per day for Men 19-30 years
Protein
16%
3.75%
8.9 g2.1 gRecommended Dietary Allowance is 56g per day for Men 19-30 years
Carbohydrate
59%
16%
77 g21 gRecommended Dietary Allowance is 130g per day for Men 19-30 years
Sugars
0.74%
2.1%
0.54 g1.53 gRecommended Dietary Allowance is 72.5g per day for Men 19-30 years
Fiber
NA
5.53%
NA 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
1.06%
0.13%
0.34 g0.04 gRecommended Dietary Allowance is 32g per day for Men 19-30 years
Omega 3
1.25%
1.25%
0.02 g0.02 gRecommended Dietary Allowance is 1.6g per day for Men 19-30 years
Omega 6
3.47%
0.29%
0.59 g0.05 gRecommended Dietary Allowance is 17g per day for Men 19-30 years
Water
0.32%
2.03%
12 g75 gRecommended Dietary Allowance is 3700g per day for Men 19-30 years

Comparison of macro-nutrients per 100 grams:
Enriched Bleached 9% Protein White (industrial) Wheat Flour has 4 times more Energy, 9.5 times more Fat, 4.2 times more Protein, 3.7 times more Carbohydrate, 8.5 times more Saturated Fat and 11.8 times more Omega 6 than Baked Whole White Potatoes. While Baked Whole White Potatoes contain 2.8 times more Sugars and 6.3 times more Water than Enriched Bleached 9% Protein White (industrial) Wheat Flour. Both Enriched Bleached 9% Protein White (industrial) Wheat Flour and Baked Whole White Potatoes have similar amounts of Omega 3 per 100 g.