Comparing Nutrients in 1 kilogram Rolls, hamburger or hotdog, mixed-grain VS Boiled Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Rolls, hamburger or hotdog, mixed-grain	14%	20%	66%
Boiled Potato Skin	14%	1%	85%

Macro Nutrients

	Rolls, hamburger or hotdog, mixed-grain	Boiled Potato Skin	Recommended Dietary Allowance
Energy	91% 2630kcal	27% 780kcal	2900kcal per day for Men 19-50 years
Fat	62% 60g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	43.4% 14g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	41.3% 0.66g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	64% 11g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	343% 446g	132% 172g	130g per day for Men 19-50 years
Sugars	86.2% 62.5g	NA	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	100% 38g	87% 33g	38g per day for Men 19-50 years
Protein	171% 96g	51% 28.6g	56g per day for Men 19-50 years

Vitamins

	Rolls, hamburger or hotdog, mixed-grain	Boiled Potato Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	386% 4.63mg	26.7% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	238% 3.1mg	27.7% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	279% 44.7mg	76.4% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	98% 4.9mg	72.2% 3.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	70.8% 0.92mg	184% 2.4mg	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	278% 1110μg	25% 100μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.17% 0.1μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	57.8% 52mg	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	4.67% 0.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, hamburger or hotdog, mixed-grain	Boiled Potato Skin	Recommended Dietary Allowance
Calcium	95% 950mg	45% 450mg	1000mg per day for Men 19-50 years
Copper	240% 2.16mg	976% 8.78mg	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	494% 39.5mg	759% 60.7mg	8mg per day for Men 19-50 years
Magnesium	105% 440mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	441% 10mg	582% 13.4mg	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	174% 1220mg	77% 540mg	700mg per day for Men 19-50 years
Potassium	47% 1600mg	120% 4070mg	3400mg per day for Men 19-50 years
Selenium	578% 318μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	305% 4580mg	9.33% 140mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	40% 4.4mg	11mg per day for Men 19-50 years
Water	10.3% 380g	21% 778g	3700g per day for Men 19-50 years

Nutrient Comparison: Rolls, hamburger or hotdog, mixed-grain VS Boiled Potato Skin per 1 kg

Compare the macro and micronutrient content in 1 kg of Rolls, hamburger or hotdog, mixed-grain versus 1 kg of Boiled Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Rolls, hamburger or hotdog, mixed-grain vs Boiled Potato Skin:

• 1 kilogram of Rolls, hamburger or hotdog, mixed-grain has 14.5 times more Vitamin B1, 8.6 times more Vitamin B2, 3.7 times more Vitamin B3, 1.4 times more Vitamin B5 and 11.1 times more Vitamin B9 than Boiled Potato Skin.
• While 1 kg of Boiled Potato Skin no Salt contains 2.6 times more Vitamin B6 and more Vitamin C than Rolls, hamburger or hotdog, mixed-grain.
• 1 kilogram of Rolls, hamburger or hotdog, mixed-grain have insufficient amounts of Vitamin C
• Both Rolls, hamburger or hotdog, mixed-grain as well as Boiled Potato Skin no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Rolls, hamburger or hotdog, mixed-grain vs Boiled Potato Skin:

• 1 kilogram of Rolls, hamburger or hotdog, mixed-grain has 2.1 times more Calcium, 1.5 times more Magnesium, 2.3 times more Phosphorus, 106 times more Selenium, 32.7 times more Sodium and 2.4 times more Zinc than Boiled Potato Skin.
• While 1 kg of Boiled Potato Skin no Salt contains 4.1 times more Copper, 1.5 times more Iron, 1.3 times more Manganese, 2.5 times more Potassium and 2 times more Water than Rolls, hamburger or hotdog, mixed-grain.
• 1 kilogram of Boiled Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Rolls, hamburger or hotdog, mixed-grain has 3.4 times more Energy, 60 times more Fat, 53.5 times more Saturated Fat, 6.6 times more Omega 3, 34 times more Omega 6, 2.6 times more Carbohydrate and 3.4 times more Protein than Boiled Potato Skin.
• Both Rolls, hamburger or hotdog, mixed-grain and Boiled Potato Skin offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Boiled Potato Skin provide inadequate amounts of Omega 3 and Omega 6