Comparing Nutrients in 500 calories Boiled Potato Flesh, Cooked In Skin VS Enriched Bleached 13% Protein White (industrial) Wheat Flour

Weight per 500 calories

• Boiled Potato Flesh, Cooked In Skin: 575g
• Enriched Bleached 13% Protein White (industrial) Wheat Flour: 138g

Enriched Bleached 13% Protein White (industrial) Wheat Flour has 4.2 times more energy per unit of mass than Boiled Potato Flesh, Cooked In Skin without Salt, which is high in comparison to other foods. Boiled Potato Flesh, Cooked In Skin having average energy density.

Discover which food has more nutrients per 500 calories - Boiled Potato Flesh, Cooked In Skin or Enriched Bleached 13% Protein White (industrial) Wheat Flour?

Macros Ratio

	Protein	Fat	Carbs
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%
Enriched Bleached 13% Protein White (industrial) Wheat Flour	15%	4%	81%

Macro Nutrients

	Boiled Potato Flesh, Cooked In Skin	Enriched Bleached 13% Protein White (industrial) Wheat Flour	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.57g	1.97% 1.9g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	0.82% 0.26g	32g per day for Men 19-50 years
Omega 3	3.6% 0.057g	1.47% 0.023g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.18g	5.4% 0.92g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89% 116g	76.7% 100g	130g per day for Men 19-50 years
Sugars	7.2% 5.23g	2.1% 1.5g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	2.3% 1.67g	0.057% 0.041g	72.5g per day for Men 19-50 years	≤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]
Glucose	% 1.95g	% 0.041g	g per day for Men 19-50 years
Sucrose	% 1.1g	% 0.22g	g per day for Men 19-50 years
Fiber	27.2% 10.3g	8.72% 3.3g	38g per day for Men 19-50 years
Protein	19% 10.7g	32.2% 18g	56g per day for Men 19-50 years

Vitamins

	Boiled Potato Flesh, Cooked In Skin	Enriched Bleached 13% Protein White (industrial) Wheat Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50.8% 0.61mg	84.7% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.84% 0.11mg	47.3% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.7% 8.27mg	51.4% 8.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59.8% 3mg	10.7% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.7mg	4.8% 0.062mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	14.4% 57.5μg	58.7% 235μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	83% 74.7mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.38% 0.057mg	0.46% 0.069mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.5% 12.6μg	0.35% 0.41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Potato Flesh, Cooked In Skin	Enriched Bleached 13% Protein White (industrial) Wheat Flour	Recommended Dietary Allowance
Calcium	2.87% 28.7mg	3.3% 33mg	1000mg per day for Men 19-50 years
Copper	120% 1.1mg	28.7% 0.26mg	0.9mg per day for Men 19-50 years
Fluoride	7.1% 284μg	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	22.3% 1.8mg	87.4% 7mg	8mg per day for Men 19-50 years
Magnesium	30% 126mg	11.5% 48.3mg	420mg per day for Men 19-50 years
Manganese	34.5% 0.79mg	37.5% 0.86mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	36% 253mg	23.5% 164mg	700mg per day for Men 19-50 years
Potassium	64% 2178mg	5.2% 177mg	3400mg per day for Men 19-50 years
Selenium	3.13% 1.72μg	65.8% 36μg	55μg per day for Men 19-50 years
Sodium	1.53% 23mg	0.18% 2.76mg	1500mg per day for Men 19-50 years
Zinc	15.7% 1.72mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	12% 442g	0.48% 17.7g	3700g per day for Men 19-50 years

Boiled Potato Flesh, Cooked In Skin VS Enriched Bleached 13% Protein White (industrial) Wheat Flour Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Potato Flesh, Cooked In Skin or Enriched Bleached 13% Protein White (industrial) Wheat Flour?

Lets compare vitamin content per 500 calories of Boiled Potato Flesh, Cooked In Skin vs Enriched Bleached 13% Protein White (industrial) Wheat Flour:

• 500 calories of Boiled Potato Flesh, Cooked In Skin have 5.6 times more Vitamin B5, 27.6 times more Vitamin B6, more Vitamin C and 30.5 times more Vitamin K than Enriched Bleached 13% Protein White (industrial) Wheat Flour.
• While 500 kcal of Enriched Bleached 13% Protein White (industrial) Wheat Flour contain 1.7 times more Vitamin B1, 5.3 times more Vitamin B2 and 4.1 times more Vitamin B9 than Boiled Potato Flesh, Cooked In Skin without Salt.
• Both Boiled Potato Flesh, Cooked In Skin and Enriched Bleached 13% Protein White (industrial) Wheat Flour provide similar amounts of Vitamin B3 per 500 calories.
• 500 calories of Boiled Potato Flesh, Cooked In Skin have insufficient amounts of Vitamin B2
• 500 calories of Enriched Bleached 13% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin B6, Vitamin C and Vitamin K
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Enriched Bleached 13% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 500 calories.

Comparing minerals per 500 calories for Boiled Potato Flesh, Cooked In Skin vs Enriched Bleached 13% Protein White (industrial) Wheat Flour:

• 500 calories of Boiled Potato Flesh, Cooked In Skin have 4.2 times more Copper, 2.6 times more Magnesium, 1.5 times more Phosphorus, 12.3 times more Potassium and 25 times more Water than Enriched Bleached 13% Protein White (industrial) Wheat Flour.
• While 500 kcal of Enriched Bleached 13% Protein White (industrial) Wheat Flour contain 3.9 times more Iron, 21 times more Selenium and 1.3 times more Zinc than Boiled Potato Flesh, Cooked In Skin without Salt.
• Both Boiled Potato Flesh, Cooked In Skin and Enriched Bleached 13% Protein White (industrial) Wheat Flour contain similar levels of Manganese per 500 calories.
• 500 calories of Boiled Potato Flesh, Cooked In Skin lack sufficient amounts of Selenium
• 500 calories of Enriched Bleached 13% Protein White (industrial) Wheat Flour lack sufficient amounts of Potassium
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Enriched Bleached 13% Protein White (industrial) Wheat Flour lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Potato Flesh, Cooked In Skin have 3.1 times more Fiber than Enriched Bleached 13% Protein White (industrial) Wheat Flour.
• While 500 kcal of Enriched Bleached 13% Protein White (industrial) Wheat Flour contain 1.7 times more Protein than Boiled Potato Flesh, Cooked In Skin without Salt.
• Both Boiled Potato Flesh, Cooked In Skin and Enriched Bleached 13% Protein White (industrial) Wheat Flour offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Enriched Bleached 13% Protein White (industrial) Wheat Flour provide inadequate amounts of Fiber
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Enriched Bleached 13% Protein White (industrial) Wheat Flour provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.