Comparing Nutrients in 14 ounces Rolls, hamburger, whole grain white, calcium-fortified VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Rolls, hamburger, whole grain white, calcium-fortified	15%	12%	73%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Rolls, hamburger, whole grain white, calcium-fortified	Baked White Potatoes	Recommended Dietary Allowance
Energy	35% 1012kcal	12.6% 365kcal	2900kcal per day for Men 19-50 years
Fat	14.3% 14g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	14.4% 4.6g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	33.5% 0.54g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	25.4% 4.3g	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	142% 185g	64.4% 83.7g	130g per day for Men 19-50 years
Sugars	51% 37g	8.38% 6.07g	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	1.97% 1.43g	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	% 2.5g	g per day for Men 19-50 years
Sucrose	NA	% 1.6g	g per day for Men 19-50 years
Fiber	24% 9.13g	22% 8.33g	38g per day for Men 19-50 years
Protein	66% 37g	15% 8.33g	56g per day for Men 19-50 years

Vitamins

	Rolls, hamburger, whole grain white, calcium-fortified	Baked White Potatoes	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	173% 2.08mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	96% 1.25mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	115% 18.5mg	38% 6.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	30.4% 1.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.8% 0.41mg	64.4% 0.84mg	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	139% 556μg	37.7% 151μg	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	55.6% 50mg	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	8.73% 1.3mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.5% 20μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, hamburger, whole grain white, calcium-fortified	Baked White Potatoes	Recommended Dietary Allowance
Calcium	92% 925mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	79% 0.71mg	56% 0.5mg	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	128% 10.3mg	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	36% 151mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	160% 3.68mg	32.6% 0.75mg	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	86.7% 607mg	42.5% 298mg	700mg per day for Men 19-50 years
Potassium	22% 754mg	63.5% 2159mg	3400mg per day for Men 19-50 years
Selenium	101% 55.6μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	135% 2032mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	74% 8.14mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	4.15% 153g	8.1% 299g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Rolls, hamburger, whole grain white, calcium-fortified vs Baked White Potatoes:

• Rolls, hamburger, whole grain white, calcium-fortified have 10.9 times more Vitamin B1, 7.3 times more Vitamin B2, 3 times more Vitamin B3, 3.7 times more Vitamin B9, 8.3 times more Vitamin E and 1.9 times more Vitamin K than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2 times more Vitamin B6 and more Vitamin C than Rolls, hamburger, whole grain white, calcium-fortified.
• Both Rolls, hamburger, whole grain white, calcium-fortified as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Rolls, hamburger, whole grain white, calcium-fortified vs Baked White Potatoes:

• Rolls, hamburger, whole grain white, calcium-fortified have 23.3 times more Calcium, 1.4 times more Copper, 4 times more Iron, 1.4 times more Magnesium, 4.9 times more Manganese, 2 times more Phosphorus, 28 times more Selenium, 73.1 times more Sodium and 5.9 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.9 times more Potassium and 2 times more Water than Rolls, hamburger, whole grain white, calcium-fortified.

Comparison of macro-nutrients per 14 ounces:

• Rolls, hamburger, whole grain white, calcium-fortified have 2.8 times more Energy, 23.3 times more Fat, 29.1 times more Saturated Fat, 9 times more Omega 3, 22.2 times more Omega 6, 2.2 times more Carbohydrate, 6.1 times more Sugars and 4.4 times more Protein than Baked Whole White Potatoes.
• Both Rolls, hamburger, whole grain white, calcium-fortified and Baked Whole White Potatoes have similar amounts of Fiber per 14 oz.
• Both Rolls, hamburger, whole grain white, calcium-fortified as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.