Comparing Nutrients in 1 kilogram Baked White Potatoes VS Schar, Gluten-Free, Classic White Rolls

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Schar, Gluten-Free, Classic White Rolls	6%	10%	84%

Macro Nutrients

	Baked White Potatoes	Schar, Gluten-Free, Classic White Rolls	Recommended Dietary Allowance
Energy	31.7% 920kcal	82.4% 2390kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	27.3% 26.5g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	6.7% 2.15g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	12.5% 0.2g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	36% 6.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	162% 211g	388% 505g	130g per day for Men 19-50 years
Sugars	21% 15.3g	95% 68.7g	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	4.97% 3.6g	28.4% 20.6g	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	% 21g	g per day for Men 19-50 years
Sucrose	% 4g	% 0g	g per day for Men 19-50 years
Fiber	55.3% 21g	134% 51g	38g per day for Men 19-50 years
Protein	37.5% 21g	59.6% 33.4g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Schar, Gluten-Free, Classic White Rolls	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	513% 6.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	369% 4.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.3mg	242% 38.8mg	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	28.5% 0.37mg	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	20% 80μg	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	NA	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	Schar, Gluten-Free, Classic White Rolls	Recommended Dietary Allowance
Calcium	10% 100mg	180% 1800mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	107% 0.96mg	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	446% 35.7mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	90% 2.07mg	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	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	160% 5440mg	22.4% 760mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	395% 5930mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	51% 5.6mg	11mg per day for Men 19-50 years
Water	20.4% 754g	11.4% 420g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked White Potatoes VS Schar, Gluten-Free, Classic White Rolls per 1 kg

Compare the macro and micronutrient content in 1 kg of Baked White Potatoes versus 1 kg of Schar, Gluten-Free, Classic White Rolls to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Baked White Potatoes vs Schar, Gluten-Free, Classic White Rolls:

• 1 kilogram of Baked White Potatoes has 5.7 times more Vitamin B6 and 4.8 times more Vitamin B9 than Schar, Gluten-Free, Classic White Rolls.
• While 1 kg of Schar, Gluten-Free, Classic White Rolls contains 12.8 times more Vitamin B1, 11.2 times more Vitamin B2 and 2.5 times more Vitamin B3 than Baked Whole White Potatoes.

Comparing minerals per 1 kilogram for Baked White Potatoes vs Schar, Gluten-Free, Classic White Rolls:

• 1 kilogram of Baked White Potatoes has 1.3 times more Copper, 2.1 times more Magnesium, 1.5 times more Phosphorus, 7.2 times more Potassium and 1.8 times more Water than Schar, Gluten-Free, Classic White Rolls.
• While 1 kg of Schar, Gluten-Free, Classic White Rolls contains 18 times more Calcium, 5.6 times more Iron, 84.7 times more Sodium and 1.6 times more Zinc than Baked Whole White Potatoes.
• Both Baked White Potatoes and Schar, Gluten-Free, Classic White Rolls contain similar levels of Manganese per one kilogram.
• 1 kilogram of Baked White Potatoes lack sufficient amounts of Calcium
• Both Baked Whole White Potatoes as well as Schar, Gluten-Free, Classic White Rolls lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Schar, Gluten-Free, Classic White Rolls contains 2.6 times more Energy, 17.7 times more Fat, 12.5 times more Omega 6, 2.4 times more Carbohydrate, 4.5 times more Sugars, 5.7 times more Fructose, 2.4 times more Fiber and 1.6 times more Protein than Baked Whole White Potatoes.
• 1 kilogram of Baked White Potatoes provide inadequate amounts of Omega 6
• Both Baked Whole White Potatoes as well as Schar, Gluten-Free, Classic White Rolls provide inadequate amounts of Omega 3 in one kilogram.