Comparing Nutrients in 14 ounces Boiled Potato Flesh, Cooked In Skin VS Rolls, dinner, whole-wheat

Macros Ratio

	Protein	Fat	Carbs
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%
Rolls, dinner, whole-wheat	12%	15%	73%

Macro Nutrients

	Boiled Potato Flesh, Cooked In Skin	Rolls, dinner, whole-wheat	Recommended Dietary Allowance
Energy	12% 345kcal	36.4% 1056kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	19.2% 18.7g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	10.4% 3.3g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	30% 0.48g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	47.6% 8.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61.5% 80g	156% 203g	130g per day for Men 19-50 years
Sugars	5% 3.6g	46.3% 33.6g	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	1.6% 1.15g	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	% 1.35g	NA	g per day for Men 19-50 years
Sucrose	% 0.75g	NA	g per day for Men 19-50 years
Fiber	19% 7.14g	78.3% 29.8g	38g per day for Men 19-50 years
Protein	13.3% 7.42g	61.7% 34.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Potato Flesh, Cooked In Skin	Rolls, dinner, whole-wheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	82% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	46.4% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.7% 5.7mg	91% 14.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.3% 2.06mg	39% 1.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	91% 1.2mg	59.5% 0.77mg	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	9.92% 39.7μg	29.8% 119μg	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	57.3% 51.6mg	0% 0mg	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	0.26% 0.04mg	24% 3.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.28% 8.73μg	6.6% 7.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Potato Flesh, Cooked In Skin	Rolls, dinner, whole-wheat	Recommended Dietary Allowance
Calcium	2% 20mg	42% 421mg	1000mg per day for Men 19-50 years
Copper	83% 0.75mg	105% 0.95mg	0.9mg per day for Men 19-50 years
Fluoride	4.9% 196μg	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	15.4% 1.23mg	120% 9.6mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	80.3% 337mg	420mg per day for Men 19-50 years
Manganese	24% 0.55mg	397% 9.12mg	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	25% 175mg	127% 889mg	700mg per day for Men 19-50 years
Potassium	44.2% 1504mg	31.8% 1080mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	356% 196μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	138% 2068mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	72.5% 7.98mg	11mg per day for Men 19-50 years
Water	8.26% 306g	3.55% 131g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Potato Flesh, Cooked In Skin VS Rolls, dinner, whole-wheat per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Potato Flesh, Cooked In Skin versus 14 oz of Rolls, dinner, whole-wheat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Potato Flesh, Cooked In Skin vs Rolls, dinner, whole-wheat:

• 14 ounces of Boiled Potato Flesh, Cooked In Skin have 1.5 times more Vitamin B6 and more Vitamin C than Rolls, dinner, whole-wheat.
• While 14 oz of Rolls, dinner, whole-wheat contain 2.3 times more Vitamin B1, 7.6 times more Vitamin B2, 2.6 times more Vitamin B3, 3 times more Vitamin B9 and 90 times more Vitamin E than Boiled Potato Flesh, Cooked In Skin without Salt.
• Both Boiled Potato Flesh, Cooked In Skin and Rolls, dinner, whole-wheat provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of Boiled Potato Flesh, Cooked In Skin have insufficient amounts of Vitamin B2 and Vitamin E
• 14 ounces of Rolls, dinner, whole-wheat have insufficient amounts of Vitamin C
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Rolls, dinner, whole-wheat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Boiled Potato Flesh, Cooked In Skin vs Rolls, dinner, whole-wheat:

• 14 ounces of Boiled Potato Flesh, Cooked In Skin have 1.4 times more Potassium and 2.3 times more Water than Rolls, dinner, whole-wheat.
• While 14 oz of Rolls, dinner, whole-wheat contain 21.2 times more Calcium, 1.3 times more Copper, 7.8 times more Iron, 3.9 times more Magnesium, 16.7 times more Manganese, 5.1 times more Phosphorus, 164.7 times more Selenium, 130.3 times more Sodium and 6.7 times more Zinc than Boiled Potato Flesh, Cooked In Skin without Salt.
• 14 ounces of Boiled Potato Flesh, Cooked In Skin lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Rolls, dinner, whole-wheat contain 3.1 times more Energy, 47 times more Fat, 32.2 times more Saturated Fat, 12.1 times more Omega 3, 63.7 times more Omega 6, 2.5 times more Carbohydrate, 9.3 times more Sugars, 4.2 times more Fiber and 4.7 times more Protein than Boiled Potato Flesh, Cooked In Skin without Salt.
• 14 ounces of Boiled Potato Flesh, Cooked In Skin provide inadequate amounts of Omega 3 and Omega 6