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

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch	6%	10%	84%

Macro Nutrients

	Baked Potato Skin	Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch	Recommended Dietary Allowance
Energy	31% 898kcal	37.4% 1084kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	12.4% 12g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	3.05% 0.98g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	5.67% 0.091g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	16.3% 2.77g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	161% 209g	176% 229g	130g per day for Men 19-50 years
Sugars	8.76% 6.35g	43% 31g	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	13% 9.34g	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	% 9.43g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	94% 36g	61% 23g	38g per day for Men 19-50 years
Protein	34.7% 19.5g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	232% 2.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	167% 2.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	110% 17.6mg	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	13% 0.17mg	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	9.07% 36.3μg	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	68% 61.2mg	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	5.44% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.43% 7.7μg	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch	Recommended Dietary Allowance
Calcium	15.4% 154mg	81.6% 816mg	1000mg per day for Men 19-50 years
Copper	412% 3.7mg	48.4% 0.44mg	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	202% 16mg	8mg per day for Men 19-50 years
Magnesium	46.4% 195mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	121% 2.8mg	41% 0.94mg	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	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	76.4% 2599mg	10% 345mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	179% 2690mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.22mg	23% 2.54mg	11mg per day for Men 19-50 years
Water	5.8% 215g	5.15% 191g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Skin VS Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch 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 rice flour, rice starch, and corn starch 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 rice flour, rice starch, and corn starch:

• 1 pound of Baked Potato Skin has 16.6 times more Vitamin B6, 2.8 times more Vitamin B9 and more Vitamin C than Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch.
• While 1 lb of Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch contains 5 times more Vitamin B1, 4.5 times more Vitamin B2 and 1.3 times more Vitamin B3 than Baked Potato Skin.
• 1 pound of Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch have insufficient amounts of Vitamin C
• Both Baked Potato Skin as well as Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one pound.

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

• 1 pound of Baked Potato Skin has 8.5 times more Copper, 2 times more Iron, 3.3 times more Magnesium, 3 times more Manganese, 2 times more Phosphorus and 7.5 times more Potassium than Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch.
• While 1 lb of Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch contains 5.3 times more Calcium and 28.2 times more Sodium than Baked Potato Skin.
• Both Baked Potato Skin and Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch contain similar levels of Zinc per one pound.
• Both Baked Potato Skin as well as Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Baked Potato Skin has 1.5 times more Fiber and 1.3 times more Protein than Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch.
• While 1 lb of Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch contains 26.5 times more Fat, 19.1 times more Omega 6 and 4.9 times more Sugars than Baked Potato Skin.
• Both Baked Potato Skin and Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch offer comparable quantities of Energy and Carbohydrate per one pound.
• 1 pound of Baked Potato Skin provide inadequate amounts of Omega 6
• Both Baked Potato Skin as well as Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch provide inadequate amounts of Omega 3 in one pound.