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Comparing Nutrients in 100 grams Hard white WheatVSBaked White Potatoes

Macros Ratio

Protein Fat Carbs

Hard white Wheat
12%
4%
84%
Baked White Potatoes
9%
1%
90%
100 g ▼

Macro Nutrients

Hard white WheatvsBaked White Potatoes
11.8%
Energy
3.17%
342 kcalvs92 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-50 years
1.76%
Fat
0.15%
1.7 gvs0.15 gRecommended Dietary Allowance is 97g per day for Men 19-50 years
20%
Protein
3.75%
11.3 gvs2.1 gRecommended Dietary Allowance is 56g per day for Men 19-50 years
58.4%
Carbohydrate
16.2%
76 gvs21 gRecommended Dietary Allowance is 130g per day for Men 19-50 years
0.57%
Sugars
2.1%
0.41 gvs1.53 gRecommended Dietary Allowance is 72.5g per day for Men 19-50 years
32%
Fiber
5.53%
12 gvs2.1 gRecommended Dietary Allowance is 38g per day for Men 19-50 years
0%
Cholesterol
0%
0 mgvs0 mgRecommended Dietary Allowance is 290mg per day for Men 19-50 years
0.87%
Saturated Fat
0.13%
0.28 gvs0.04 gRecommended Dietary Allowance is 32g per day for Men 19-50 years
2.2%
Omega 3
0.94%
0.035 gvs0.015 gRecommended Dietary Allowance is 1.6g per day for Men 19-50 years
4.2%
Omega 6
0.29%
0.72 gvs0.049 gRecommended Dietary Allowance is 17g per day for Men 19-50 years
0.26%
Water
2.04%
9.57 gvs75.4 gRecommended Dietary Allowance is 3700g per day for Men 19-50 years

Vitamins

Hard white WheatvsBaked White Potatoes
0%
Vitamin A
0.11%
0 μgvs1 μgRecommended Dietary Allowance is 900μg per day for Men 19-50 years
32.3%
Thiamine
4%
0.39 mgvs0.048 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-50 years
8.3%
Vitamin B2
3.3%
0.11 mgvs0.043 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-50 years
27.4%
Vitamin B3
9.55%
4.4 mgvs1.53 mgRecommended Dietary Allowance is 16mg per day for Men 19-50 years
28.3%
Vitamin B6
16.2%
0.37 mgvs0.21 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-50 years
0%
Vitamin B12
0%
0 μgvs0 μgRecommended Dietary Allowance is 2.4μg per day for Men 19-50 years
0%
Vitamin C
14%
0 mgvs12.6 mgRecommended Dietary Allowance is 90mg per day for Men 19-50 years
0%
Vitamin D
0%
0 IUvs0 IURecommended Dietary Allowance is 600IU per day for Men 19-50 years
6.73%
Vitamin E
0.27%
1 mgvs0.04 mgRecommended Dietary Allowance is 15mg per day for Men 19-50 years
1.6%
Vitamin K
2.25%
1.9 μgvs2.7 μgRecommended Dietary Allowance is 120μg per day for Men 19-50 years
9.5%
Folate
9.5%
38 μgvs38 μgRecommended Dietary Allowance is 400μg per day for Men 19-50 years

Minerals

Hard white WheatvsBaked White Potatoes
3.2%
Calcium
1%
32 mgvs10 mgRecommended Dietary Allowance is 1000mg per day for Men 19-50 years
40.3%
Copper
14%
0.36 mgvs0.13 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-50 years
57%
Iron
8%
4.56 mgvs0.64 mgRecommended Dietary Allowance is 8mg per day for Men 19-50 years
22%
Magnesium
6.43%
93 mgvs27 mgRecommended Dietary Allowance is 420mg per day for Men 19-50 years
166%
Manganese
8.2%
3.82 mgvs0.19 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-50 years
50.7%
Phosphorus
10.7%
355 mgvs75 mgRecommended Dietary Allowance is 700mg per day for Men 19-50 years
12.7%
Potassium
16%
432 mgvs544 mgRecommended Dietary Allowance is 3400mg per day for Men 19-50 years
NA
Selenium
0.91%
NA μgvs0.5 μgRecommended Dietary Allowance is 55μg per day for Men 19-50 years
0.13%
Sodium
0.47%
2 mgvs7 mgRecommended Dietary Allowance is 1500mg per day for Men 19-50 years
30.3%
Zinc
3.2%
3.33 mgvs0.35 mgRecommended Dietary Allowance is 11mg per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Hard white Wheat vs Baked White Potatoes:
Hard white Wheat has 8.1 times more Thiamine, 2.5 times more Vitamin B2, 2.9 times more Vitamin B3, 1.7 times more Vitamin B6 and 25.3 times more Vitamin E than Baked Whole White Potatoes. While Baked Whole White Potatoes contain 1.4 times more Vitamin K than Hard white Wheat. Both Hard white Wheat and Baked Whole White Potatoes have similar amounts of Folate per 100 g.

Comparing minerals per 100 grams for Hard white Wheat vs Baked White Potatoes:
Hard white Wheat has 3.2 times more Calcium, 2.9 times more Copper, 7.1 times more Iron, 3.4 times more Magnesium, 20.2 times more Manganese, 4.7 times more Phosphorus and 9.5 times more Zinc than Baked Whole White Potatoes. While Baked Whole White Potatoes contain 1.3 times more Potassium than Hard white Wheat.

Comparison of macro-nutrients per 100 grams:
Hard white Wheat has 3.7 times more Energy, 11.4 times more Fat, 5.4 times more Protein, 3.6 times more Carbohydrate, 5.8 times more Fiber, 2.3 times more Omega 3 and 14.6 times more Omega 6 than Baked Whole White Potatoes. While Baked Whole White Potatoes contain 3.7 times more Sugars and 7.9 times more Water than Hard white Wheat.




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