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

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour	14%	32%	54%

Macro Nutrients

	Baked Potato Skin	Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour	Recommended Dietary Allowance
Energy	68.3% 1980kcal	113% 3290kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	120% 116g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	43% 14g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	1108% 17.7g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	185% 31.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	354% 461g	341% 443g	130g per day for Men 19-50 years
Sugars	19.3% 14g	58% 42g	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	9.93% 7.2g	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	% 5.2g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	208% 79g	295% 112g	38g per day for Men 19-50 years
Protein	76.6% 43g	211% 118g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Rolls, gluten-free, whole grain, made with tapioca starch and brown rice 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	317% 3.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81.5% 1.06mg	277% 3.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	192% 30.7mg	237% 38mg	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	NA	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	NA	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	93% 14mg	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, whole grain, made with tapioca starch and brown rice flour	Recommended Dietary Allowance
Calcium	34% 340mg	118% 1180mg	1000mg per day for Men 19-50 years
Copper	908% 8.17mg	288% 2.6mg	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	205% 16.4mg	8mg per day for Men 19-50 years
Magnesium	102% 430mg	229% 960mg	420mg per day for Men 19-50 years
Manganese	268% 6.16mg	735% 17mg	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	333% 2330mg	700mg per day for Men 19-50 years
Potassium	169% 5730mg	80.3% 2730mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	455% 250μg	55μg per day for Men 19-50 years
Sodium	14% 210mg	338% 5070mg	1500mg per day for Men 19-50 years
Zinc	44.5% 4.9mg	123% 13.5mg	11mg per day for Men 19-50 years
Water	12.8% 473g	8.1% 299g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Skin VS Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour per 1 kg

Compare the macro and micronutrient content in 1 kg of Baked Potato Skin versus 1 kg of Rolls, gluten-free, whole grain, made with tapioca starch and brown rice 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, whole grain, made with tapioca starch and brown rice flour:

• 1 kg of Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour contains 3.1 times more Vitamin B1, 3.4 times more Vitamin B2 and 34.8 times more Vitamin E than Baked Potato Skin.
• Both Baked Potato Skin and Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour provide similar amounts of Vitamin B3 per one kilogram.
• 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, whole grain, made with tapioca starch and brown rice flour:

• 1 kilogram of Baked Potato Skin has 3.2 times more Copper, 4.3 times more Iron and 2.1 times more Potassium than Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour.
• While 1 kg of Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour contains 3.5 times more Calcium, 2.2 times more Magnesium, 2.7 times more Manganese, 2.3 times more Phosphorus, 35.7 times more Selenium, 24.1 times more Sodium and 2.8 times more Zinc than Baked Potato Skin.
• 1 kilogram of Baked Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour contains 1.7 times more Energy, 116 times more Fat, 53.1 times more Saturated Fat, 177.2 times more Omega 3, 98.4 times more Omega 6, 3 times more Sugars, 1.4 times more Fiber and 2.8 times more Protein than Baked Potato Skin.
• Both Baked Potato Skin and Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6