Comparing Nutrients in 1 pound Baked Red Potatoes VS Rolls, hamburger or hotdog, plain

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Rolls, hamburger or hotdog, plain	14%	13%	73%

Macro Nutrients

	Baked Red Potatoes	Rolls, hamburger or hotdog, plain	Recommended Dietary Allowance
Energy	13.6% 395kcal	43.6% 1266kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	18.3% 17.7g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	52% 0.83g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	42.6% 7.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.4% 89g	175% 227g	130g per day for Men 19-50 years
Sugars	8.95% 6.5g	45.5% 33g	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	2.75% 2g	15.6% 11.3g	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	% 2.5g	% 10.3g	g per day for Men 19-50 years
Sucrose	% 2.04g	% 0g	g per day for Men 19-50 years
Fiber	21.5% 8.16g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	79% 44.3g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Rolls, hamburger or hotdog, plain	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	14.6% 132μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.2% 0.33mg	205% 2.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	104% 1.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.2% 7.23mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	50.3% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74% 0.96mg	22% 0.29mg	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	30.6% 122μg	107% 426μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	37.8% 0.91μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	63.5% 57mg	6.55% 5.9mg	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	2.4% 0.36mg	8.16% 1.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	18% 21.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Rolls, hamburger or hotdog, plain	Recommended Dietary Allowance
Calcium	4.1% 41mg	65.3% 653mg	1000mg per day for Men 19-50 years
Copper	87.7% 0.79mg	55% 0.49mg	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	39.7% 3.18mg	194% 15.6mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	101% 2.32mg	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	46.7% 327mg	65.4% 458mg	700mg per day for Men 19-50 years
Potassium	72.7% 2472mg	16.3% 553mg	3400mg per day for Men 19-50 years
Selenium	NA	224% 123μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	149% 2241mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	9.4% 348g	4.2% 156g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Rolls, hamburger or hotdog, plain per 1 lb

Compare the macro and micronutrient content in 1 lb of Baked Red Potatoes versus 1 lb of Rolls, hamburger or hotdog, plain to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Baked Red Potatoes vs Rolls, hamburger or hotdog, plain:

• 1 pound of Baked Red Potatoes has 3.4 times more Vitamin B6 and 9.7 times more Vitamin C than Rolls, hamburger or hotdog, plain.
• While 1 lb of Rolls, hamburger or hotdog, plain contains 29 times more Vitamin A, 7.5 times more Vitamin B1, 5.9 times more Vitamin B2, 2.6 times more Vitamin B3, 1.6 times more Vitamin B5, 3.5 times more Vitamin B9, more Vitamin B12 and 1.7 times more Vitamin K than Baked Whole Red Potatoes.
• 1 pound of Baked Red Potatoes have insufficient amounts of Vitamin A and Vitamin B12
• 1 pound of Rolls, hamburger or hotdog, plain have insufficient amounts of Vitamin C
• Both Baked Whole Red Potatoes as well as Rolls, hamburger or hotdog, plain have insufficient amounts of Vitamin D and Vitamin E in one pound.

Comparing minerals per 1 pound for Baked Red Potatoes vs Rolls, hamburger or hotdog, plain:

• 1 pound of Baked Red Potatoes has 1.6 times more Copper, 1.2 times more Magnesium, 4.5 times more Potassium and 2.2 times more Water than Rolls, hamburger or hotdog, plain.
• While 1 lb of Rolls, hamburger or hotdog, plain contains 16 times more Calcium, 4.9 times more Iron, 3 times more Manganese, 1.4 times more Phosphorus, 41.2 times more Sodium and 1.8 times more Zinc than Baked Whole Red Potatoes.
• 1 pound of Baked Red Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Rolls, hamburger or hotdog, plain contains 3.2 times more Energy, 26.1 times more Fat, 21.1 times more Saturated Fat, 12.2 times more Omega 3, 32.6 times more Omega 6, 2.6 times more Carbohydrate, 5.1 times more Sugars, 5.7 times more Fructose and 4.2 times more Protein than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Rolls, hamburger or hotdog, plain offer comparable quantities of Fiber per one pound.
• 1 pound of Baked Red Potatoes provide inadequate amounts of Omega 3 and Omega 6