Comparing Nutrients in 1 pound Baked Potato Flesh VS Rolls, dinner, oat bran

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Rolls, dinner, oat bran	16%	17%	67%

Macro Nutrients

	Baked Potato Flesh	Rolls, dinner, oat bran	Recommended Dietary Allowance
Energy	14.5% 422kcal	37% 1070kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	21.5% 21g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	8.77% 2.8g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	27.5% 0.44g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	39.2% 6.67g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	140% 182g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	41.7% 30.3g	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	18% 6.8g	49% 18.6g	38g per day for Men 19-50 years
Protein	16% 8.9g	77% 43g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Rolls, dinner, oat bran	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.7% 0.48mg	169% 2.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	101% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.5% 6.33mg	140% 22.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50.3% 2.5mg	39% 1.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	15.7% 0.2mg	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	10.2% 41μg	108% 431μg	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	64.5% 58mg	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	1.2% 0.18mg	14.5% 2.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	4.54% 5.44μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Rolls, dinner, oat bran	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	38.6% 386mg	1000mg per day for Men 19-50 years
Copper	108% 0.98mg	68.5% 0.62mg	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	20% 1.6mg	235% 18.8mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	35.6% 150mg	420mg per day for Men 19-50 years
Manganese	31.8% 0.73mg	149% 3.42mg	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	32.4% 227mg	74.5% 522mg	700mg per day for Men 19-50 years
Potassium	52% 1774mg	16% 549mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	242% 133μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	125% 1873mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	42% 4.63mg	11mg per day for Men 19-50 years
Water	9.25% 342g	5.4% 200g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Rolls, dinner, oat bran per 1 lb

Compare the macro and micronutrient content in 1 lb of Baked Potato Flesh versus 1 lb of Rolls, dinner, oat bran to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Baked Potato Flesh vs Rolls, dinner, oat bran:

• 1 pound of Baked Potato Flesh has 1.3 times more Vitamin B5, 6.7 times more Vitamin B6 and more Vitamin C than Rolls, dinner, oat bran.
• While 1 lb of Rolls, dinner, oat bran contains 4.3 times more Vitamin B1, 13.8 times more Vitamin B2, 3.6 times more Vitamin B3, 10.6 times more Vitamin B9 and 12 times more Vitamin E than Baked Potatoes Flesh no Salt.
• 1 pound of Baked Potato Flesh have insufficient amounts of Vitamin B2 and Vitamin E
• 1 pound of Rolls, dinner, oat bran have insufficient amounts of Vitamin C
• Both Baked Potatoes Flesh no Salt as well as Rolls, dinner, oat bran have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in one pound.

Comparing minerals per 1 pound for Baked Potato Flesh vs Rolls, dinner, oat bran:

• 1 pound of Baked Potato Flesh has 1.6 times more Copper, 3.2 times more Potassium and 1.7 times more Water than Rolls, dinner, oat bran.
• While 1 lb of Rolls, dinner, oat bran contains 17 times more Calcium, 11.8 times more Iron, 1.3 times more Magnesium, 4.7 times more Manganese, 2.3 times more Phosphorus, 97.7 times more Selenium, 82.6 times more Sodium and 3.5 times more Zinc than Baked Potatoes Flesh no Salt.
• 1 pound of Baked Potato Flesh lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Rolls, dinner, oat bran contains 2.5 times more Energy, 46 times more Fat, 9.7 times more Omega 3, 46 times more Omega 6, 1.9 times more Carbohydrate, 3.9 times more Sugars, 2.7 times more Fiber and 4.8 times more Protein than Baked Potatoes Flesh no Salt.
• 1 pound of Baked Potato Flesh provide inadequate amounts of Omega 3 and Omega 6