Comparing Nutrients in 1 kilogram Baked Red Potatoes VS Rolls, hard (includes kaiser)

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Rolls, hard (includes kaiser)	14%	13%	73%

Macro Nutrients

	Baked Red Potatoes	Rolls, hard (includes kaiser)	Recommended Dietary Allowance
Energy	30% 870kcal	101% 2930kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	44.3% 43g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	19% 6.06g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	60.6% 0.97g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	95% 16.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	151% 196g	405% 527g	130g per day for Men 19-50 years
Sugars	19.7% 14.3g	24.4% 17.7g	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	6.07% 4.4g	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	% 5.5g	NA	g per day for Men 19-50 years
Sucrose	% 4.5g	NA	g per day for Men 19-50 years
Fiber	47.4% 18g	60.5% 23g	38g per day for Men 19-50 years
Protein	41% 23g	177% 99g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Rolls, hard (includes kaiser)	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	398% 4.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	258% 3.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	100% 16mg	265% 42.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68.2% 3.4mg	82% 4.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	163% 2.12mg	27% 0.35mg	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	67.5% 270μg	238% 950μg	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	140% 126mg	0% 0mg	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	5.33% 0.8mg	28% 4.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	5% 6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Rolls, hard (includes kaiser)	Recommended Dietary Allowance
Calcium	9% 90mg	95% 950mg	1000mg per day for Men 19-50 years
Copper	193% 1.74mg	181% 1.63mg	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	87.5% 7mg	410% 32.8mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	75.2% 1.73mg	200% 4.6mg	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	103% 720mg	143% 1000mg	700mg per day for Men 19-50 years
Potassium	160% 5450mg	31.8% 1080mg	3400mg per day for Men 19-50 years
Selenium	NA	711% 391μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	363% 5440mg	1500mg per day for Men 19-50 years
Zinc	36.4% 4mg	85.5% 9.4mg	11mg per day for Men 19-50 years
Water	20.7% 767g	8.38% 310g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Baked Red Potatoes vs Rolls, hard (includes kaiser):

• Baked Whole Red Potatoes have 6.1 times more Vitamin B6, more Vitamin C and 4.7 times more Vitamin K than Rolls, hard (includes kaiser).
• While Rolls, hard (includes kaiser) contain 6.6 times more Vitamin B1, 6.7 times more Vitamin B2, 2.7 times more Vitamin B3, 3.5 times more Vitamin B9 and 5.3 times more Vitamin E than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Rolls, hard (includes kaiser) have similar amounts of Vitamin B5 per 1 kg.
• Both Baked Whole Red Potatoes as well as Rolls, hard (includes kaiser) have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Baked Red Potatoes vs Rolls, hard (includes kaiser):

• Baked Whole Red Potatoes have 5 times more Potassium and 2.5 times more Water than Rolls, hard (includes kaiser).
• While Rolls, hard (includes kaiser) contain 10.6 times more Calcium, 4.7 times more Iron, 2.7 times more Manganese, 1.4 times more Phosphorus, 45.3 times more Sodium and 2.4 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Rolls, hard (includes kaiser) have similar amounts of Copper and Magnesium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Rolls, hard (includes kaiser) contain 3.4 times more Energy, 28.7 times more Fat, 15.2 times more Saturated Fat, 6.5 times more Omega 3, 33.1 times more Omega 6, 2.7 times more Carbohydrate, 1.3 times more Fiber and 4.3 times more Protein than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Rolls, hard (includes kaiser) have similar amounts of Sugars per 1 kg.
• Both Baked Whole Red Potatoes as well as Rolls, hard (includes kaiser) have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.