Comparing Nutrients in 500 calories Enriched Bleached 13% Protein White (industrial) Wheat Flour VS Frozen Roasted Potatoes with Salt

Weight per 500 calories

• Enriched Bleached 13% Protein White (industrial) Wheat Flour: 138g
• Frozen Roasted Potatoes with Salt: 394g

Enriched Bleached 13% Protein White (industrial) Wheat Flour has 2.9 times more energy per 100g than Frozen Roasted Potatoes with Salt. It has high energy density when compared to other foods. Frozen Roasted Potatoes with Salt having average energy density.

Which food has more nutrients per 500 calories - Enriched Bleached 13% Protein White (industrial) Wheat Flour or Frozen Roasted Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Enriched Bleached 13% Protein White (industrial) Wheat Flour	15%	4%	81%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Enriched Bleached 13% Protein White (industrial) Wheat Flour	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.97% 1.9g	7.35% 7.13g	97g per day for Men 19-50 years
Saturated Fat	0.82% 0.26g	2.05% 0.66g	32g per day for Men 19-50 years
Omega 3	1.47% 0.023g	NA	1.6g per day for Men 19-50 years
Omega 6	5.4% 0.92g	NA	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	79% 103g	130g per day for Men 19-50 years
Sugars	2.1% 1.5g	3.75% 2.7g	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	27% 10.2g	38g per day for Men 19-50 years
Protein	32.2% 18g	15.6% 8.74g	56g per day for Men 19-50 years

Vitamins

	Enriched Bleached 13% Protein White (industrial) Wheat Flour	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	84.7% 1mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.3% 0.61mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.4% 8.22mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.7% 0.53mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.8% 0.062mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	7.44% 6.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	3.3% 33mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	NA	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	24.6% 1.97mg	8mg per day for Men 19-50 years
Magnesium	11.5% 48.3mg	NA	420mg per day for Men 19-50 years
Manganese	37.5% 0.86mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	5.2% 177mg	52% 1772mg	3400mg per day for Men 19-50 years
Selenium	65.8% 36μg	NA	55μg per day for Men 19-50 years
Sodium	0.18% 2.76mg	78.2% 1173mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	NA	11mg per day for Men 19-50 years
Water	0.48% 17.7g	7.24% 268g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Enriched Bleached 13% Protein White (industrial) Wheat Flour vs Frozen Roasted Potatoes with Salt:

• Frozen Roasted Potatoes with Salt contain more Vitamin C than Enriched Bleached 13% Protein White (industrial) Wheat Flour.

Comparing minerals per 500 calories for Enriched Bleached 13% Protein White (industrial) Wheat Flour vs Frozen Roasted Potatoes with Salt:

• Enriched Bleached 13% Protein White (industrial) Wheat Flour has 3.6 times more Iron than Frozen Roasted Potatoes with Salt.
• While Frozen Roasted Potatoes with Salt contain 1.8 times more Calcium, 10 times more Potassium, 424.7 times more Sodium and 15.1 times more Water than Enriched Bleached 13% Protein White (industrial) Wheat Flour.

Comparison of macro-nutrients per 500 calories:

• Enriched Bleached 13% Protein White (industrial) Wheat Flour has 2.1 times more Protein than Frozen Roasted Potatoes with Salt.
• While Frozen Roasted Potatoes with Salt contain 3.7 times more Fat and 3.1 times more Fiber than Enriched Bleached 13% Protein White (industrial) Wheat Flour.
• Both Enriched Bleached 13% Protein White (industrial) Wheat Flour and Frozen Roasted Potatoes with Salt have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Enriched Bleached 13% Protein White (industrial) Wheat Flour as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.