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

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch	6%	10%	84%

Macro Nutrients

	Baked White Potatoes	Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch	Recommended Dietary Allowance
Energy	14.4% 417kcal	37.4% 1084kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	12.4% 12g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	3.05% 0.98g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	5.67% 0.091g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	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	73.6% 96g	176% 229g	130g per day for Men 19-50 years
Sugars	9.57% 6.94g	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	2.25% 1.63g	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	% 2.86g	% 9.43g	g per day for Men 19-50 years
Sucrose	% 1.8g	% 0g	g per day for Men 19-50 years
Fiber	25% 9.53g	61% 23g	38g per day for Men 19-50 years
Protein	17% 9.53g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	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	18% 0.22mg	232% 2.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	167% 2.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.3% 6.93mg	110% 17.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.7% 1.74mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.6% 0.96mg	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	43% 172μg	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	63.5% 57mg	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	10.2% 12.2μg	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	81.6% 816mg	1000mg per day for Men 19-50 years
Copper	64% 0.58mg	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	36.3% 2.9mg	202% 16mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	37.3% 0.86mg	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	48.6% 340mg	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	72.6% 2468mg	10% 345mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	179% 2690mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	23% 2.54mg	11mg per day for Men 19-50 years
Water	9.25% 342g	5.15% 191g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Baked White Potatoes vs Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch:

• Baked Whole White Potatoes have 5.7 times more Vitamin B6, 4.8 times more Vitamin B9, more Vitamin C and 27 times more Vitamin K than Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch.
• While Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch contain 12.8 times more Vitamin B1, 11.2 times more Vitamin B2, 2.5 times more Vitamin B3 and 4.5 times more Vitamin E than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

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

• Baked Whole White Potatoes have 1.3 times more Copper, 2.1 times more Magnesium, 1.5 times more Phosphorus, 7.2 times more Potassium and 1.8 times more Water than Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch.
• While Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch contain 18 times more Calcium, 5.6 times more Iron, 84.7 times more Sodium and 1.6 times more Zinc than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch have similar amounts of Manganese per 1 lb.
• Both Baked Whole White Potatoes as well as Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch contain 2.6 times more Energy, 17.7 times more Fat, 1.3 times more Omega 3, 12.5 times more Omega 6, 2.4 times more Carbohydrate, 4.5 times more Sugars, 5.7 times more Fructose, 2.4 times more Fiber and 1.6 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.