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

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	9%	29%	62%

Macro Nutrients

	Baked Potato Skin	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	Recommended Dietary Allowance
Energy	68.3% 1980kcal	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	354% 461g	310% 402g	130g per day for Men 19-50 years
Sugars	19.3% 14g	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	208% 79g	76.3% 29g	38g per day for Men 19-50 years
Protein	76.6% 43g	101% 56.5g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	102% 1.22mg	208% 2.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81.5% 1.06mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	192% 30.7mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	171% 8.57mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	472% 6.14mg	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	55% 220μg	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	150% 135mg	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	14% 17μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	Recommended Dietary Allowance
Calcium	34% 340mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	908% 8.17mg	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	880% 70.4mg	111% 8.9mg	8mg per day for Men 19-50 years
Magnesium	102% 430mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	268% 6.16mg	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	144% 1010mg	183% 1280mg	700mg per day for Men 19-50 years
Potassium	169% 5730mg	48.5% 1650mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	167% 92μg	55μg per day for Men 19-50 years
Sodium	14% 210mg	363% 5440mg	1500mg per day for Men 19-50 years
Zinc	44.5% 4.9mg	70% 7.7mg	11mg per day for Men 19-50 years
Water	12.8% 473g	12% 446g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Skin 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 Skin 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 Skin vs Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour:

• 1 kilogram of Baked Potato Skin has 4.4 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 times more Vitamin B1, 1.4 times more Vitamin B9 and 13 times more Vitamin E than Baked Potato Skin.
• 1 kilogram of Baked Potato Skin have insufficient amounts of Vitamin E

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

• 1 kilogram of Baked Potato Skin has 7.4 times more Copper, 7.9 times more Iron and 3.5 times more Potassium 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 1.3 times more Phosphorus, 13.1 times more Selenium, 25.9 times more Sodium and 1.6 times more Zinc than Baked Potato Skin.
• Both Baked Potato Skin and Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour contain similar levels of Calcium, Magnesium and Manganese per one kilogram.
• 1 kilogram of Baked Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Baked Potato Skin has 2.7 times more Fiber 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 1.3 times more Energy, 82 times more Fat, 2.1 times more Sugars and 1.3 times more Protein than Baked Potato Skin.
• Both Baked Potato Skin and Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour offer comparable quantities of Carbohydrate per one kilogram.