Comparing Nutrients in 500 calories Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch VS Baked White Potatoes

Weight per 500 calories

• Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch: 209g
• Baked White Potatoes: 544g

Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch have 2.6 times more energy per 100g than Baked White Potatoes. It has above average energy density when compared to other foods. Baked Whole White Potatoes having average energy density.

Which food has more nutrients per 500 calories - Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch or Baked White Potatoes?

Macros Ratio

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

Macro Nutrients

	Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch	Baked White Potatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.7% 5.54g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	2.6% 0.042g	5.1% 0.082g	1.6g per day for Men 19-50 years
Omega 6	7.5% 1.28g	1.57% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81.2% 106g	88% 115g	130g per day for Men 19-50 years
Sugars	20% 14.4g	11.5% 8.3g	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	5.94% 4.3g	2.7% 1.96g	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	% 4.35g	% 3.42g	g per day for Men 19-50 years
Sucrose	% 0g	% 2.17g	g per day for Men 19-50 years
Fiber	28% 10.7g	30% 11.4g	38g per day for Men 19-50 years
Protein	12.5% 7g	20.4% 11.4g	56g per day for Men 19-50 years

Vitamins

	Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.6% 5.43μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	107% 1.3mg	21.7% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77.2% 1mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.7% 8.1mg	52% 8.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	41.6% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.95% 0.077mg	88.2% 1.15mg	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	4.2% 16.7μg	51.6% 207μg	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	76% 68.5mg	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	2.5% 0.38mg	1.45% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.21μg	12.2% 14.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch	Baked White Potatoes	Recommended Dietary Allowance
Calcium	37.7% 377mg	5.43% 54.3mg	1000mg per day for Men 19-50 years
Copper	22.3% 0.2mg	76.7% 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	93% 7.47mg	43.5% 3.48mg	8mg per day for Men 19-50 years
Magnesium	6.48% 27mg	35% 147mg	420mg per day for Men 19-50 years
Manganese	19% 0.43mg	44.7% 1.03mg	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	15% 105mg	58.2% 408mg	700mg per day for Men 19-50 years
Potassium	4.68% 159mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	1.52% 0.84μg	4.94% 2.7μg	55μg per day for Men 19-50 years
Sodium	82.7% 1241mg	2.54% 38mg	1500mg per day for Men 19-50 years
Zinc	10.7% 1.17mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	2.37% 88g	11% 410g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch vs Baked White Potatoes:

• Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch have 4.9 times more Vitamin B1 and 4.3 times more Vitamin B2 than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 14.8 times more Vitamin B6, 12.3 times more Vitamin B9, more Vitamin C and 70.1 times more Vitamin K than Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch.
• Both Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch and Baked Whole White Potatoes have similar amounts of Vitamin B3 per 500 kcal.
• Both Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 500 kcal.

Comparing minerals per 500 calories for Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch vs Baked White Potatoes:

• Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch have 6.9 times more Calcium, 2.1 times more Iron and 32.6 times more Sodium than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 3.4 times more Copper, 5.4 times more Magnesium, 2.4 times more Manganese, 3.9 times more Phosphorus, 18.6 times more Potassium, 1.6 times more Zinc and 4.7 times more Water than Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch.
• Both Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch as well as Baked Whole White Potatoes have insufficient amounts of Selenium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch have 6.8 times more Fat, 4.8 times more Omega 6, 1.7 times more Sugars and 2.2 times more Fructose than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.9 times more Omega 3 and 1.6 times more Protein than Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch.
• Both Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch and Baked Whole White Potatoes have similar amounts of Energy, Carbohydrate and Fiber per 500 kcal.
• Both Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.