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Comparing Nutrients in 500 calories Hard white WheatVS Baked White Potatoes

Weight per 500 calories

Hard white Wheat
146g
Baked White Potatoes
544g

Hard white Wheat has 3.7 times more energy per 100g than Baked White Potatoes. It has high energy density when compared to other foods. Baked Whole White Potatoes having average energy density.

Which food has more nutrients per 500 calories - Hard white Wheat or Baked White Potatoes?

Macros Ratio

Protein Fat Carbs

Hard white Wheat
12%
4%
84%
Baked White Potatoes
9%
1%
90%
500 kcal ▼

Macro Nutrients

17.2%500kcal
Energy
17.2%500kcal
500 kcalvs500 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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2.58%2.5g
Fat
0.84%0.82g
2.5 gvs0.82 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.27%0.4g
Saturated Fat
0.68%0.22g
0.4 gvs0.22 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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3.2%0.051g
Omega 3
5.1%0.082g
0.051 gvs0.082 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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6.15%1.05g
Omega 6
1.57%0.27g
1.05 gvs0.27 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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85.4%111g
Carbohydrate
88%115g
111 gvs115 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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0.83%0.6g
Sugars
11.5%8.3g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
0.6 gvs8.3 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
2.7%1.96g
≤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]
NA gvs1.96 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%3.42g
NA gvs3.42 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%2.17g
NA gvs2.17 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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47%18g
Fiber
30%11.4g
18 gvs11.4 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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29.5%16.5g
Protein
20.4%11.4g
16.5 gvs11.4 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0%0μg
Vitamin A
0.6%5.43μg
RAE, retinol activity equivalents
0 μgvs5.43 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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47%0.57mg
Vitamin B1
21.7%0.26mg
Thiamine
0.57 mgvs0.26 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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12%0.16mg
Vitamin B2
18%0.23mg
Riboflavin
0.16 mgvs0.23 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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40%6.4mg
Vitamin B3
52%8.3mg
Niacin, nicotinic acid, niacinamide
6.4 mgvs8.3 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Cereals rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
28%1.4mg
Vitamin B5
41.6%2.1mg
Pantothenic acid
1.4 mgvs2.1 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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41.4%0.54mg
Vitamin B6
88.2%1.15mg
Pyridoxine
0.54 mgvs1.15 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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14%55.6μg
Vitamin B9
51.6%207μg
Folates and Folic Acid
55.6 μgvs207 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
76%68.5mg
Ascorbic acid
0 mgvs68.5 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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9.84%1.48mg
Vitamin E
1.45%0.22mg
Tocopherols and Tocotrienols
1.48 mgvs0.22 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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2.3%2.78μg
Vitamin K
12.2%14.7μg
Phytomenadione or phylloquinone
2.78 μgvs14.7 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

4.68%46.8mg
Calcium
5.43%54.3mg
46.8 mgvs54.3 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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59%0.53mg
Copper
76.7%0.69mg
0.53 mgvs0.69 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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83.3%6.67mg
Iron
43.5%3.48mg
6.67 mgvs3.48 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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32.4%136mg
Magnesium
35%147mg
136 mgvs147 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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243%5.6mg
Manganese
44.7%1.03mg
5.6 mgvs1.03 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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74%519mg
Phosphorus
58.2%408mg
519 mgvs408 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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18.6%632mg
Potassium
87%2957mg
632 mgvs2957 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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NA
Selenium
4.94%2.7μg
NA μgvs2.7 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.19%2.92mg
Sodium
2.54%38mg
2.92 mgvs38 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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44.3%4.87mg
Zinc
17.3%1.9mg
4.87 mgvs1.9 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.38%14g
Water
11%410g
14 gvs410 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Hard white Wheat vs Baked White Potatoes:
Comparing minerals per 500 calories for Hard white Wheat vs Baked White Potatoes:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 kcal: