Comparing Nutrients in 1 kilogram Baked Potato Flesh VS Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	9%	29%	62%

Macro Nutrients

	Baked Potato Flesh	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	Recommended Dietary Allowance
Energy	32% 930kcal	88.6% 2570kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	84.5% 82g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	NA	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	NA	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	166% 216g	310% 402g	130g per day for Men 19-50 years
Sugars	23.4% 17g	41% 30g	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	21.4% 15.5g	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	% 12.5g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	39.5% 15g	76.3% 29g	38g per day for Men 19-50 years
Protein	35% 19.6g	101% 56.5g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87.5% 1.05mg	208% 2.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	111% 5.55mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	232% 3mg	108% 1.4mg	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	22.5% 90μg	77.5% 310μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	142% 128mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.67% 0.4mg	34.7% 5.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	Recommended Dietary Allowance
Calcium	5% 50mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	239% 2.15mg	123% 1.1mg	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	43.8% 3.5mg	111% 8.9mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	70% 1.6mg	292% 6.7mg	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	71.4% 500mg	183% 1280mg	700mg per day for Men 19-50 years
Potassium	115% 3910mg	48.5% 1650mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	167% 92μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	363% 5440mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	70% 7.7mg	11mg per day for Men 19-50 years
Water	20.4% 754g	12% 446g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour per 1 kg

Compare the macro and micronutrient content in 1 kg of Baked Potato Flesh versus 1 kg of Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Baked Potato Flesh vs Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour:

• 1 kilogram of Baked Potato Flesh has 2.2 times more Vitamin B6 than Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour.
• While 1 kg of Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour contains 2.4 times more Vitamin B1, 3.4 times more Vitamin B9 and 13 times more Vitamin E than Baked Potatoes Flesh no Salt.
• 1 kilogram of Baked Potato Flesh have insufficient amounts of Vitamin E

Comparing minerals per 1 kilogram for Baked Potato Flesh vs Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour:

• 1 kilogram of Baked Potato Flesh has 1.9 times more Copper, 2.4 times more Potassium and 1.7 times more Water than Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour.
• While 1 kg of Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour contains 8.2 times more Calcium, 2.5 times more Iron, 1.7 times more Magnesium, 4.2 times more Manganese, 2.6 times more Phosphorus, 30.7 times more Selenium, 108.8 times more Sodium and 2.7 times more Zinc than Baked Potatoes Flesh no Salt.
• 1 kilogram of Baked Potato Flesh lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour contains 2.8 times more Energy, 82 times more Fat, 1.9 times more Carbohydrate, 1.8 times more Sugars, 1.9 times more Fiber and 2.9 times more Protein than Baked Potatoes Flesh no Salt.