Comparing Nutrients in 500 calories Baked Red Potatoes VS Multicereal Kaiser Roll

Weight per 500 calories

• Baked Red Potatoes: 575g
• Multicereal Kaiser Roll: 183g

Vegan Multigrain Kaiser Roll, 60g has 3.1 times more energy per unit of mass than Baked Whole Red Potatoes, which is high in comparison to other foods. Baked Red Potatoes having average energy density.

Discover which food has more nutrients per 500 calories - Baked Red Potatoes or Multicereal Kaiser Roll?

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Multicereal Kaiser Roll	13%	18%	69%

Macro Nutrients

	Baked Red Potatoes	Multicereal Kaiser Roll	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	10% 9.9g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	4% 1.3g	32g per day for Men 19-50 years
Omega 3	5.4% 0.086g	103% 1.65g	1.6g per day for Men 19-50 years
Omega 6	1.66% 0.28g	21.5% 3.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	86.6% 113g	63.4% 82.4g	130g per day for Men 19-50 years
Sugars	11.3% 8.2g	7.07% 5.13g	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	3.5% 2.53g	0.076% 0.055g	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	% 3.16g	% 0.055g	g per day for Men 19-50 years
Sucrose	% 2.6g	% 3.66g	g per day for Men 19-50 years
Fiber	27.2% 10.3g	22.7% 8.6g	38g per day for Men 19-50 years
Protein	23.6% 13.2g	28% 15.8g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Multicereal Kaiser Roll	Recommended Dietary Allowance
Vitamin A	0.64% 5.75μg	0.02% 0.18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.5% 0.41mg	61% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	29.6% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.3% 9.17mg	33% 5.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.96mg	14.7% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	94% 1.2mg	26.8% 0.35mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	8.97% 2.7μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	38.8% 155μg	28.4% 114μg	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	80.5% 72.4mg	0.081% 0.073mg	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	3.07% 0.46mg	13.8% 2.07mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.4% 16μg	4.27% 5.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Multicereal Kaiser Roll	Recommended Dietary Allowance
Calcium	5.17% 51.7mg	15.6% 156mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	73.3% 0.66mg	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	50.3% 4.02mg	73.3% 5.86mg	8mg per day for Men 19-50 years
Magnesium	38.3% 161mg	34% 143mg	420mg per day for Men 19-50 years
Manganese	43.2% 0.99mg	104% 2.4mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	14% 6.23μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	59% 414mg	48.7% 341mg	700mg per day for Men 19-50 years
Potassium	92% 3132mg	14% 471mg	3400mg per day for Men 19-50 years
Selenium	NA	80% 44μg	55μg per day for Men 19-50 years
Sodium	4.6% 69mg	73.3% 1099mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	12% 441g	1.8% 66g	3700g per day for Men 19-50 years

Baked Red Potatoes VS Multicereal Kaiser Roll Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Baked Red Potatoes or Multicereal Kaiser Roll?

Lets compare vitamin content per 500 calories of Baked Red Potatoes vs Multicereal Kaiser Roll:

• 500 calories of Baked Red Potatoes have 1.7 times more Vitamin B3, 2.7 times more Vitamin B5, 3.5 times more Vitamin B6, 1.4 times more Vitamin B9, 988.4 times more Vitamin C and 3.1 times more Vitamin K than Multicereal Kaiser Roll.
• While 500 kcal of Vegan Multigrain Kaiser Roll, 60g contain 1.8 times more Vitamin B1, 1.3 times more Vitamin B2 and 4.5 times more Vitamin E than Baked Whole Red Potatoes.
• 500 calories of Baked Red Potatoes have insufficient amounts of Vitamin E
• 500 calories of Multicereal Kaiser Roll have insufficient amounts of Vitamin C and Vitamin K
• Both Baked Whole Red Potatoes as well as Vegan Multigrain Kaiser Roll, 60g have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Baked Red Potatoes vs Multicereal Kaiser Roll:

• 500 calories of Baked Red Potatoes have 1.5 times more Copper, 1.2 times more Phosphorus, 6.7 times more Potassium and 6.7 times more Water than Multicereal Kaiser Roll.
• While 500 kcal of Vegan Multigrain Kaiser Roll, 60g contain 3 times more Calcium, 1.5 times more Iron, 2.4 times more Manganese, 15.9 times more Sodium and 1.3 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Multicereal Kaiser Roll contain similar levels of Magnesium per 500 calories.
• 500 calories of Baked Red Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Baked Red Potatoes have 1.4 times more Carbohydrate, 1.6 times more Sugars and 1.2 times more Fiber than Multicereal Kaiser Roll.
• While 500 kcal of Vegan Multigrain Kaiser Roll, 60g contain 11.5 times more Fat, 19.1 times more Omega 3 and 13 times more Omega 6 than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Multicereal Kaiser Roll offer comparable quantities of Energy and Protein per 500 calories.
• 500 calories of Baked Red Potatoes provide inadequate amounts of Omega 3 and Omega 6