Comparing Nutrients in 1 kilogram Rolls, hard (includes kaiser) VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Rolls, hard (includes kaiser)	14%	13%	73%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Rolls, hard (includes kaiser)	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	101% 2930kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	44.3% 43g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	19% 6.06g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	60.6% 0.97g	NA	1.6g per day for Men 19-50 years
Omega 6	95% 16.2g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	405% 527g	201% 262g	130g per day for Men 19-50 years
Sugars	24.4% 17.7g	9.5% 6.9g	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	60.5% 23g	68.4% 26g	38g per day for Men 19-50 years
Protein	177% 99g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Rolls, hard (includes kaiser)	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	398% 4.8mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	258% 3.36mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	265% 42.4mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	82% 4.1mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	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	238% 950μg	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	0% 0mg	19% 17mg	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	28% 4.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5% 6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, hard (includes kaiser)	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	95% 950mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	181% 1.63mg	NA	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	410% 32.8mg	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	NA	420mg per day for Men 19-50 years
Manganese	200% 4.6mg	NA	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	143% 1000mg	NA	700mg per day for Men 19-50 years
Potassium	31.8% 1080mg	132% 4500mg	3400mg per day for Men 19-50 years
Selenium	711% 391μg	NA	55μg per day for Men 19-50 years
Sodium	363% 5440mg	199% 2980mg	1500mg per day for Men 19-50 years
Zinc	85.5% 9.4mg	NA	11mg per day for Men 19-50 years
Water	8.38% 310g	18.4% 681g	3700g per day for Men 19-50 years

Nutrient Comparison: Rolls, hard (includes kaiser) VS Frozen Roasted Potatoes with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Rolls, hard (includes kaiser) versus 1 kg of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Rolls, hard (includes kaiser) vs Frozen Roasted Potatoes with Salt:

• Both Rolls, hard (includes kaiser) and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 1 kg
• Both Rolls, hard (includes kaiser) as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Rolls, hard (includes kaiser) vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Rolls, hard (includes kaiser) has 6.3 times more Calcium, 6.6 times more Iron and 1.8 times more Sodium than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 4.2 times more Potassium than Rolls, hard (includes kaiser).
• 1 kilogram of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Rolls, hard (includes kaiser) has 2.3 times more Energy, 2.4 times more Fat, 2 times more Carbohydrate, 2.6 times more Sugars and 4.5 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Rolls, hard (includes kaiser) and Frozen Roasted Potatoes with Salt offer comparable quantities of Fiber per one kilogram.