Comparing Nutrients in 14 ounces Rolls, dinner, whole-wheat VS Baked Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Rolls, dinner, whole-wheat	12%	15%	73%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Rolls, dinner, whole-wheat	Baked Potato Skin	Recommended Dietary Allowance
Energy	36.4% 1056kcal	27% 786kcal	2900kcal per day for Men 19-50 years
Fat	19.2% 18.7g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	10.4% 3.3g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	30% 0.48g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	47.6% 8.1g	0.75% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	156% 203g	141% 183g	130g per day for Men 19-50 years
Sugars	46.3% 33.6g	7.66% 5.56g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	78.3% 29.8g	82.5% 31.4g	38g per day for Men 19-50 years
Protein	61.7% 34.5g	30.4% 17g	56g per day for Men 19-50 years

Vitamins

	Rolls, dinner, whole-wheat	Baked Potato Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	82% 0.98mg	40.4% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46.4% 0.6mg	32.4% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	91% 14.6mg	76% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.94mg	68% 3.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.5% 0.77mg	187% 2.44mg	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	29.8% 119μg	22% 87.3μg	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	0% 0mg	59.5% 53.6mg	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	24% 3.57mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.94μg	5.62% 6.75μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, dinner, whole-wheat	Baked Potato Skin	Recommended Dietary Allowance
Calcium	42% 421mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	105% 0.95mg	360% 3.24mg	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	120% 9.6mg	349% 28mg	8mg per day for Men 19-50 years
Magnesium	80.3% 337mg	40.6% 171mg	420mg per day for Men 19-50 years
Manganese	397% 9.12mg	106% 2.44mg	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	127% 889mg	57.3% 401mg	700mg per day for Men 19-50 years
Potassium	31.8% 1080mg	67% 2274mg	3400mg per day for Men 19-50 years
Selenium	356% 196μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	138% 2068mg	5.56% 83.3mg	1500mg per day for Men 19-50 years
Zinc	72.5% 7.98mg	17.7% 1.94mg	11mg per day for Men 19-50 years
Water	3.55% 131g	5.07% 188g	3700g per day for Men 19-50 years

Nutrient Comparison: Rolls, dinner, whole-wheat VS Baked Potato Skin per 14 oz

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

Lets compare vitamin content per 14 ounces of Rolls, dinner, whole-wheat vs Baked Potato Skin:

• 14 ounces of Rolls, dinner, whole-wheat have 2 times more Vitamin B1, 1.4 times more Vitamin B2, 1.4 times more Vitamin B9 and 22.5 times more Vitamin E than Baked Potato Skin.
• While 14 oz of Baked Potato Skin contain 1.8 times more Vitamin B5, 3.1 times more Vitamin B6 and more Vitamin C than Rolls, dinner, whole-wheat.
• Both Rolls, dinner, whole-wheat and Baked Potato Skin provide similar amounts of Vitamin B3 per 14 ounces.
• 14 ounces of Rolls, dinner, whole-wheat have insufficient amounts of Vitamin C
• 14 ounces of Baked Potato Skin have insufficient amounts of Vitamin E
• Both Rolls, dinner, whole-wheat as well as Baked Potato Skin have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Rolls, dinner, whole-wheat vs Baked Potato Skin:

• 14 ounces of Rolls, dinner, whole-wheat have 3.1 times more Calcium, 2 times more Magnesium, 3.7 times more Manganese, 2.2 times more Phosphorus, 70.6 times more Selenium, 24.8 times more Sodium and 4.1 times more Zinc than Baked Potato Skin.
• While 14 oz of Baked Potato Skin contain 3.4 times more Copper, 2.9 times more Iron and 2.1 times more Potassium than Rolls, dinner, whole-wheat.
• 14 ounces of Baked Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Rolls, dinner, whole-wheat have 1.3 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, 6 times more Sugars and 2 times more Protein than Baked Potato Skin.
• Both Rolls, dinner, whole-wheat and Baked Potato Skin offer comparable quantities of Carbohydrate and Fiber per 14 ounces.
• 14 ounces of Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6