Comparing Nutrients in 1 pound Rolls, hamburger, whole grain white, calcium-fortified VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Rolls, hamburger, whole grain white, calcium-fortified	15%	12%	73%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Rolls, hamburger, whole grain white, calcium-fortified	Baked White Potatoes	Recommended Dietary Allowance
Energy	40% 1157kcal	14.4% 417kcal	2900kcal per day for Men 19-50 years
Fat	16.3% 16g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	16.5% 5.28g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	38.3% 0.61g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	29% 4.93g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 211g	73.6% 96g	130g per day for Men 19-50 years
Sugars	58% 42g	9.57% 6.94g	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	2.25% 1.63g	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	% 2.86g	g per day for Men 19-50 years
Sucrose	NA	% 1.8g	g per day for Men 19-50 years
Fiber	27.5% 10.4g	25% 9.53g	38g per day for Men 19-50 years
Protein	75.3% 42g	17% 9.53g	56g per day for Men 19-50 years

Vitamins

	Rolls, hamburger, whole grain white, calcium-fortified	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	198% 2.37mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	110% 1.43mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	132% 21mg	43.3% 6.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	34.7% 1.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.3% 0.47mg	73.6% 0.96mg	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	159% 635μg	43% 172μg	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	0% 0mg	63.5% 57mg	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	9.98% 1.5mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19% 22.7μg	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, hamburger, whole grain white, calcium-fortified	Baked White Potatoes	Recommended Dietary Allowance
Calcium	106% 1057mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	90% 0.81mg	64% 0.58mg	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	147% 11.7mg	36.3% 2.9mg	8mg per day for Men 19-50 years
Magnesium	41% 172mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	183% 4.2mg	37.3% 0.86mg	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	99% 694mg	48.6% 340mg	700mg per day for Men 19-50 years
Potassium	25.3% 862mg	72.6% 2468mg	3400mg per day for Men 19-50 years
Selenium	115% 63.5μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	155% 2322mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	84.5% 9.3mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	4.74% 175g	9.25% 342g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Rolls, hamburger, whole grain white, calcium-fortified vs Baked White Potatoes:

• Rolls, hamburger, whole grain white, calcium-fortified have 10.9 times more Vitamin B1, 7.3 times more Vitamin B2, 3 times more Vitamin B3, 3.7 times more Vitamin B9, 8.3 times more Vitamin E and 1.9 times more Vitamin K than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2 times more Vitamin B6 and more Vitamin C than Rolls, hamburger, whole grain white, calcium-fortified.
• Both Rolls, hamburger, whole grain white, calcium-fortified as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Rolls, hamburger, whole grain white, calcium-fortified vs Baked White Potatoes:

• Rolls, hamburger, whole grain white, calcium-fortified have 23.3 times more Calcium, 1.4 times more Copper, 4 times more Iron, 1.4 times more Magnesium, 4.9 times more Manganese, 2 times more Phosphorus, 28 times more Selenium, 73.1 times more Sodium and 5.9 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.9 times more Potassium and 2 times more Water than Rolls, hamburger, whole grain white, calcium-fortified.

Comparison of macro-nutrients per 1 pound:

• Rolls, hamburger, whole grain white, calcium-fortified have 2.8 times more Energy, 23.3 times more Fat, 29.1 times more Saturated Fat, 9 times more Omega 3, 22.2 times more Omega 6, 2.2 times more Carbohydrate, 6.1 times more Sugars and 4.4 times more Protein than Baked Whole White Potatoes.
• Both Rolls, hamburger, whole grain white, calcium-fortified and Baked Whole White Potatoes have similar amounts of Fiber per 1 lb.
• Both Rolls, hamburger, whole grain white, calcium-fortified as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.