Comparing Nutrients in 300 calories Rolls, hard (includes kaiser) VS Baked Potato Flesh

Weight per 300 calories

• Rolls, hard (includes kaiser): 102g
• Baked Potato Flesh: 323g

Rolls, hard (includes kaiser) have 3.2 times more energy per 100g than Baked Potato Flesh. It has high energy density when compared to other foods. Baked Potatoes Flesh no Salt having average energy density.

Discover which food has more nutrients per 300 calories - Rolls, hard (includes kaiser) or Baked Potato Flesh?

Macros Ratio

	Protein	Fat	Carbs
Rolls, hard (includes kaiser)	14%	13%	73%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Rolls, hard (includes kaiser)	Baked Potato Flesh	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.54% 4.4g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	1.94% 0.62g	0.26% 0.084g	32g per day for Men 19-50 years
Omega 3	6.2% 0.099g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	9.76% 1.66g	0.61% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.5% 54g	53.5% 69.5g	130g per day for Men 19-50 years
Sugars	2.5% 1.8g	7.56% 5.5g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	6.2% 2.35g	12.7% 4.84g	38g per day for Men 19-50 years
Protein	18% 10g	11.3% 6.32g	56g per day for Men 19-50 years

Vitamins

	Rolls, hard (includes kaiser)	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.8% 0.49mg	28.2% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.5% 0.34mg	5.2% 0.068mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.34mg	28% 4.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.4% 0.42mg	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.76% 0.036mg	74.7% 0.97mg	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	24.3% 97μg	7.26% 29μg	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	46% 41.3mg	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	2.87% 0.43mg	0.86% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.51% 0.61μg	0.81% 0.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, hard (includes kaiser)	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	9.73% 97mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	18.5% 0.17mg	77% 0.69mg	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	42% 3.36mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.6mg	19.2% 80.6mg	420mg per day for Men 19-50 years
Manganese	20.5% 0.47mg	22.6% 0.52mg	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	14.6% 102mg	23% 161mg	700mg per day for Men 19-50 years
Potassium	3.25% 111mg	37% 1261mg	3400mg per day for Men 19-50 years
Selenium	72.8% 40μg	1.76% 0.97μg	55μg per day for Men 19-50 years
Sodium	37% 557mg	1.08% 16mg	1500mg per day for Men 19-50 years
Zinc	8.75% 0.96mg	8.5% 0.94mg	11mg per day for Men 19-50 years
Water	0.86% 31.7g	6.58% 243g	3700g per day for Men 19-50 years

Rolls, Hard (includes Kaiser) VS Baked Potato Flesh Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Rolls, hard (includes kaiser) or Baked Potato Flesh?

Lets compare vitamin content per 300 calories of Rolls, hard (includes kaiser) vs Baked Potato Flesh:

• 300 calories of Rolls, hard (includes kaiser) have 1.4 times more Vitamin B1, 5.1 times more Vitamin B2 and 3.4 times more Vitamin B9 than Baked Potato Flesh.
• While 300 kcal of Baked Potatoes Flesh no Salt contain 4.3 times more Vitamin B5, 27.1 times more Vitamin B6 and more Vitamin C than Rolls, hard (includes kaiser).
• Both Rolls, hard (includes kaiser) and Baked Potato Flesh provide similar amounts of Vitamin B3 per 300 calories.
• 300 calories of Rolls, hard (includes kaiser) have insufficient amounts of Vitamin B6 and Vitamin C
• 300 calories of Baked Potato Flesh have insufficient amounts of Vitamin B2
• Both Rolls, hard (includes kaiser) as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Rolls, hard (includes kaiser) vs Baked Potato Flesh:

• 300 calories of Rolls, hard (includes kaiser) have 6 times more Calcium, 3 times more Iron, 41.4 times more Selenium and 34.5 times more Sodium than Baked Potato Flesh.
• While 300 kcal of Baked Potatoes Flesh no Salt contain 4.2 times more Copper, 2.9 times more Magnesium, 1.6 times more Phosphorus, 11.4 times more Potassium and 7.7 times more Water than Rolls, hard (includes kaiser).
• Both Rolls, hard (includes kaiser) and Baked Potato Flesh contain similar levels of Manganese and Zinc per 300 calories.
• 300 calories of Rolls, hard (includes kaiser) lack sufficient amounts of Potassium
• 300 calories of Baked Potato Flesh lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Rolls, hard (includes kaiser) have 3.1 times more Omega 3, 16.1 times more Omega 6 and 1.6 times more Protein than Baked Potato Flesh.
• While 300 kcal of Baked Potatoes Flesh no Salt contain 1.3 times more Carbohydrate, 3 times more Sugars and 2.1 times more Fiber than Rolls, hard (includes kaiser).
• Both Rolls, hard (includes kaiser) and Baked Potato Flesh offer comparable quantities of Energy per 300 calories.
• 300 calories of Baked Potato Flesh provide inadequate amounts of Omega 3 and Omega 6