Comparing Nutrients in 1 pound Baked Potato Skin VS Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	9%	29%	62%

Macro Nutrients

	Baked Potato Skin	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	Recommended Dietary Allowance
Energy	31% 898kcal	40% 1166kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	38.3% 37g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	NA	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	NA	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	161% 209g	140% 183g	130g per day for Men 19-50 years
Sugars	8.76% 6.35g	18.6% 13.5g	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	9.7% 7.03g	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	% 5.67g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	94% 36g	34.6% 13g	38g per day for Men 19-50 years
Protein	34.7% 19.5g	45.8% 25.6g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	94% 1.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	77.7% 3.9mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	214% 2.8mg	49% 0.64mg	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	25% 100μg	35% 141μg	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	68% 61.2mg	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	1.2% 0.18mg	15.7% 2.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.43% 7.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	Recommended Dietary Allowance
Calcium	15.4% 154mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	412% 3.7mg	56% 0.5mg	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	399% 32mg	50.5% 4.04mg	8mg per day for Men 19-50 years
Magnesium	46.4% 195mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	121% 2.8mg	132% 3.04mg	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	65.4% 458mg	83% 581mg	700mg per day for Men 19-50 years
Potassium	76.4% 2599mg	22% 748mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	76% 41.7μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	165% 2468mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.22mg	31.8% 3.5mg	11mg per day for Men 19-50 years
Water	5.8% 215g	5.47% 202g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Skin VS Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour per 1 lb

Compare the macro and micronutrient content in 1 lb of Baked Potato Skin versus 1 lb of Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Baked Potato Skin has 4.4 times more Vitamin B6 than Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour.
• While 1 lb of Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour contains 2 times more Vitamin B1, 1.4 times more Vitamin B9 and 13 times more Vitamin E than Baked Potato Skin.
• 1 pound of Baked Potato Skin have insufficient amounts of Vitamin E

Comparing minerals per 1 pound for Baked Potato Skin vs Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour:

• 1 pound of Baked Potato Skin has 7.4 times more Copper, 7.9 times more Iron and 3.5 times more Potassium than Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour.
• While 1 lb of Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour contains 1.3 times more Phosphorus, 13.1 times more Selenium, 25.9 times more Sodium and 1.6 times more Zinc than Baked Potato Skin.
• Both Baked Potato Skin and Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour contain similar levels of Calcium, Magnesium and Manganese per one pound.
• 1 pound of Baked Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Baked Potato Skin has 2.7 times more Fiber than Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour.
• While 1 lb of Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour contains 1.3 times more Energy, 82 times more Fat, 2.1 times more Sugars and 1.3 times more Protein than Baked Potato Skin.
• Both Baked Potato Skin and Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour offer comparable quantities of Carbohydrate per one pound.