Comparing Nutrients in 500 calories Enriched Bleached 13% Protein White (industrial) Wheat Flour VS Potato Skin

Weight per 500 calories

• Enriched Bleached 13% Protein White (industrial) Wheat Flour: 138g
• Potato Skin: 862g

Enriched Bleached 13% Protein White (industrial) Wheat Flour has 6.2 times more energy per 100g than Potato Skin. It has high energy density when compared to other foods. Raw Potato Skin having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Enriched Bleached 13% Protein White (industrial) Wheat Flour	15%	4%	81%
Potato Skin	17%	1%	82%

Macro Nutrients

	Enriched Bleached 13% Protein White (industrial) Wheat Flour	Potato Skin	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.97% 1.9g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	0.82% 0.26g	0.7% 0.22g	32g per day for Men 19-50 years
Omega 3	1.47% 0.023g	5.4% 0.086g	1.6g per day for Men 19-50 years
Omega 6	5.4% 0.92g	1.62% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	76.7% 100g	82.5% 107g	130g per day for Men 19-50 years
Sugars	2.1% 1.5g	NA	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	0.057% 0.041g	NA	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	% 0.041g	NA	g per day for Men 19-50 years
Sucrose	% 0.22g	NA	g per day for Men 19-50 years
Fiber	8.72% 3.3g	56.7% 21.6g	38g per day for Men 19-50 years
Protein	32.2% 18g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Enriched Bleached 13% Protein White (industrial) Wheat Flour	Potato Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	84.7% 1mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.3% 0.61mg	25% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.4% 8.22mg	55.7% 8.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.7% 0.53mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.8% 0.062mg	158% 2.06mg	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	58.7% 235μg	36.6% 147μg	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	0% 0mg	109% 98mg	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	0.46% 0.069mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.41μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Bleached 13% Protein White (industrial) Wheat Flour	Potato Skin	Recommended Dietary Allowance
Calcium	3.3% 33mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	405% 3.65mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	87.4% 7mg	349% 28mg	8mg per day for Men 19-50 years
Magnesium	11.5% 48.3mg	47.2% 198mg	420mg per day for Men 19-50 years
Manganese	37.5% 0.86mg	226% 5.2mg	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	23.5% 164mg	46.8% 328mg	700mg per day for Men 19-50 years
Potassium	5.2% 177mg	105% 3560mg	3400mg per day for Men 19-50 years
Selenium	65.8% 36μg	4.7% 2.6μg	55μg per day for Men 19-50 years
Sodium	0.18% 2.76mg	5.75% 86.2mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	27.4% 3mg	11mg per day for Men 19-50 years
Water	0.48% 17.7g	19.4% 718g	3700g per day for Men 19-50 years

Enriched Bleached 13% Protein White (industrial) Wheat Flour VS Potato Skin Nutrients Per 500 Kcal

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

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

• 500 calories of Enriched Bleached 13% Protein White (industrial) Wheat Flour have 5.6 times more Vitamin B1, 1.9 times more Vitamin B2 and 1.6 times more Vitamin B9 than Potato Skin.
• While 500 kcal of Raw Potato Skin contain 4.9 times more Vitamin B5, 33.1 times more Vitamin B6 and more Vitamin C than Enriched Bleached 13% Protein White (industrial) Wheat Flour.
• Both Enriched Bleached 13% Protein White (industrial) Wheat Flour and Potato Skin provide similar amounts of Vitamin B3 per 500 calories.
• 500 calories of Enriched Bleached 13% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin B6 and Vitamin C
• Both Enriched Bleached 13% Protein White (industrial) Wheat Flour as well as Raw Potato Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Enriched Bleached 13% Protein White (industrial) Wheat Flour have 14 times more Selenium than Potato Skin.
• While 500 kcal of Raw Potato Skin contain 7.8 times more Calcium, 14.1 times more Copper, 4 times more Iron, 4.1 times more Magnesium, 6 times more Manganese, 2 times more Phosphorus, 20.1 times more Potassium, 1.4 times more Zinc and 40.5 times more Water than Enriched Bleached 13% Protein White (industrial) Wheat Flour.
• 500 calories of Enriched Bleached 13% Protein White (industrial) Wheat Flour lack sufficient amounts of Calcium and Potassium
• 500 calories of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Raw Potato Skin contain 6.5 times more Fiber than Enriched Bleached 13% Protein White (industrial) Wheat Flour.
• Both Enriched Bleached 13% Protein White (industrial) Wheat Flour and Potato Skin offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• 500 calories of Enriched Bleached 13% Protein White (industrial) Wheat Flour provide inadequate amounts of Fiber
• Both Enriched Bleached 13% Protein White (industrial) Wheat Flour as well as Raw Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.