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

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	9%	29%	62%

Macro Nutrients

	Baked White Potatoes	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	Recommended Dietary Allowance
Energy	31.7% 920kcal	88.6% 2570kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	84.5% 82g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	NA	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	NA	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	162% 211g	310% 402g	130g per day for Men 19-50 years
Sugars	21% 15.3g	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	4.97% 3.6g	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	% 6.3g	% 12.5g	g per day for Men 19-50 years
Sucrose	% 4g	% 0g	g per day for Men 19-50 years
Fiber	55.3% 21g	76.3% 29g	38g per day for Men 19-50 years
Protein	37.5% 21g	101% 56.5g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	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	40% 0.48mg	208% 2.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.3mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76.6% 3.83mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	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	95% 380μg	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	140% 126mg	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	22.5% 27μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	Recommended Dietary Allowance
Calcium	10% 100mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	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	80% 6.4mg	111% 8.9mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	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	107% 750mg	183% 1280mg	700mg per day for Men 19-50 years
Potassium	160% 5440mg	48.5% 1650mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	167% 92μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	363% 5440mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	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

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

• Baked Whole White Potatoes have 1.5 times more Vitamin B6 and 1.2 times more Vitamin B9 than Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour.
• While Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour contain 5.2 times more Vitamin B1 and 13 times more Vitamin E than Baked Whole White Potatoes.

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

• Baked Whole White Potatoes have 3.3 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 Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour contain 4.1 times more Calcium, 1.4 times more Iron, 1.6 times more Magnesium, 3.6 times more Manganese, 1.7 times more Phosphorus, 18.4 times more Selenium, 77.7 times more Sodium and 2.2 times more Zinc than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour have similar amounts of Copper per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour contain 2.8 times more Energy, 54.7 times more Fat, 1.9 times more Carbohydrate, 1.9 times more Sugars, 4.3 times more Fructose, 1.4 times more Fiber and 2.7 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour have insufficient amounts of Glucose and Sucrose in 1 kg.