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Comparing Nutrients in 100 grams Whole Soft Wheat FlourVS Baked White Potatoes

Macros Ratio

Protein Fat Carbs

Whole Soft Wheat Flour
11%
5%
84%
Baked White Potatoes
9%
1%
90%
100 g ▼

Macro Nutrients

11.4%332kcal
Energy
3.17%92kcal
332 kcalvs92 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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2%1.95g
Fat
0.15%0.15g
1.95 gvs0.15 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.34%0.43g
Saturated Fat
0.13%0.04g
0.43 gvs0.04 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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NA
Omega 3
0.94%0.015g
NA gvs0.015 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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NA
Omega 6
0.29%0.049g
NA gvs0.049 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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57.3%74.5g
Carbohydrate
16.2%21g
74.5 gvs21 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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1.4%1.02g
Sugars
2.1%1.53g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
1.02 gvs1.53 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
0.5%0.36g
≤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 gvs0.36 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%0.63g
NA gvs0.63 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%0.4g
NA gvs0.4 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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34.5%13g
Fiber
5.53%2.1g
13 gvs2.1 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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17%9.6g
Protein
3.75%2.1g
9.6 gvs2.1 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0%0μg
Vitamin A
0.11%1μg
RAE, retinol activity equivalents
0 μgvs1 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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24.8%0.3mg
Vitamin B1
4%0.048mg
Thiamine
0.3 mgvs0.048 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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14.5%0.19mg
Vitamin B2
3.3%0.043mg
Riboflavin
0.19 mgvs0.043 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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33.4%5.35mg
Vitamin B3
9.55%1.53mg
Niacin, nicotinic acid, niacinamide
5.35 mgvs1.53 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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20.2%1mg
Vitamin B5
7.66%0.38mg
Pantothenic acid
1 mgvs0.38 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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14.7%0.19mg
Vitamin B6
16.2%0.21mg
Pyridoxine
0.19 mgvs0.21 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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7%28μg
Vitamin B9
9.5%38μg
Folates and Folic Acid
28 μgvs38 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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NA
Vitamin B12
0%0μg
Cobalamin
NA μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg
Vitamin C
14%12.6mg
Ascorbic acid
0 mgvs12.6 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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3.53%0.53mg
Vitamin E
0.27%0.04mg
Tocopherols and Tocotrienols
0.53 mgvs0.04 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1.6%1.9μg
Vitamin K
2.25%2.7μg
Phytomenadione or phylloquinone
1.9 μgvs2.7 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

3.3%33mg
Calcium
1%10mg
33 mgvs10 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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52.8%0.48mg
Copper
14%0.13mg
0.48 mgvs0.13 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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46.4%3.7mg
Iron
8%0.64mg
3.7 mgvs0.64 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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28%117mg
Magnesium
6.43%27mg
117 mgvs27 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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148%3.4mg
Manganese
8.2%0.19mg
3.4 mgvs0.19 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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46%323mg
Phosphorus
10.7%75mg
323 mgvs75 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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11.6%394mg
Potassium
16%544mg
394 mgvs544 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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23%12.7μg
Selenium
0.91%0.5μg
12.7 μgvs0.5 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.2%3mg
Sodium
0.47%7mg
3 mgvs7 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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27%2.96mg
Zinc
3.2%0.35mg
2.96 mgvs0.35 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.34%12.4g
Water
2.04%75.4g
12.4 gvs75.4 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 grams of Whole Soft Wheat Flour vs Baked White Potatoes:
Comparing minerals per 100 grams for Whole Soft Wheat Flour vs Baked White Potatoes:
Comparison of macro-nutrients per 100 grams:



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