Comparing Nutrients in 500 calories Schar, Gluten-Free, Classic White Rolls VS Baked Red Potatoes

Weight per 500 calories

• Schar, Gluten-Free, Classic White Rolls: 209g
• Baked Red Potatoes: 575g

Schar, Gluten-Free, Classic White Rolls have 2.7 times more energy per 100g than Baked Red Potatoes. It has above average energy density when compared to other foods. Baked Whole Red Potatoes having average energy density.

Discover which food has more nutrients per 500 calories - Schar, Gluten-Free, Classic White Rolls or Baked Red Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Schar, Gluten-Free, Classic White Rolls	6%	10%	84%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Schar, Gluten-Free, Classic White Rolls	Baked Red Potatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.7% 5.54g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	2.6% 0.042g	5.4% 0.086g	1.6g per day for Men 19-50 years
Omega 6	7.5% 1.28g	1.66% 0.28g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81.2% 106g	86.6% 113g	130g per day for Men 19-50 years
Sugars	20% 14.4g	11.3% 8.2g	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	3.5% 2.53g	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	% 3.16g	g per day for Men 19-50 years
Sucrose	% 0g	% 2.6g	g per day for Men 19-50 years
Fiber	28% 10.7g	27.2% 10.3g	38g per day for Men 19-50 years
Protein	12.5% 7g	23.6% 13.2g	56g per day for Men 19-50 years

Vitamins

	Schar, Gluten-Free, Classic White Rolls	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	NA	0.64% 5.75μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	107% 1.3mg	34.5% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77.2% 1mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.7% 8.1mg	57.3% 9.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	39% 1.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.95% 0.077mg	94% 1.2mg	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	38.8% 155μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	80.5% 72.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	3.07% 0.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	13.4% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Schar, Gluten-Free, Classic White Rolls	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	37.7% 377mg	5.17% 51.7mg	1000mg per day for Men 19-50 years
Copper	22.3% 0.2mg	111% 1mg	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	50.3% 4.02mg	8mg per day for Men 19-50 years
Magnesium	6.48% 27mg	38.3% 161mg	420mg per day for Men 19-50 years
Manganese	19% 0.43mg	43.2% 0.99mg	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	59% 414mg	700mg per day for Men 19-50 years
Potassium	4.68% 159mg	92% 3132mg	3400mg per day for Men 19-50 years
Selenium	1.52% 0.84μg	NA	55μg per day for Men 19-50 years
Sodium	82.7% 1241mg	4.6% 69mg	1500mg per day for Men 19-50 years
Zinc	10.7% 1.17mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	2.37% 88g	12% 441g	3700g per day for Men 19-50 years

Schar, Gluten-Free, Classic White Rolls VS Baked Red Potatoes Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Schar, Gluten-Free, Classic White Rolls or Baked Red Potatoes?

Lets compare vitamin content per 500 calories of Schar, Gluten-Free, Classic White Rolls vs Baked Red Potatoes:

• 500 calories of Schar, Gluten-Free, Classic White Rolls have 3.1 times more Vitamin B1 and 3.5 times more Vitamin B2 than Baked Red Potatoes.
• While 500 kcal of Baked Whole Red Potatoes contain 15.7 times more Vitamin B6 and 9.3 times more Vitamin B9 than Schar, Gluten-Free, Classic White Rolls.
• Both Schar, Gluten-Free, Classic White Rolls and Baked Red Potatoes provide similar amounts of Vitamin B3 per 500 calories.
• 500 calories of Schar, Gluten-Free, Classic White Rolls have insufficient amounts of Vitamin B6 and Vitamin B9

Comparing minerals per 500 calories for Schar, Gluten-Free, Classic White Rolls vs Baked Red Potatoes:

• 500 calories of Schar, Gluten-Free, Classic White Rolls have 7.3 times more Calcium, 1.9 times more Iron and 18 times more Sodium than Baked Red Potatoes.
• While 500 kcal of Baked Whole Red Potatoes contain 5 times more Copper, 5.9 times more Magnesium, 2.3 times more Manganese, 4 times more Phosphorus, 19.7 times more Potassium, 2 times more Zinc and 5 times more Water than Schar, Gluten-Free, Classic White Rolls.
• 500 calories of Schar, Gluten-Free, Classic White Rolls lack sufficient amounts of Magnesium and Potassium
• 500 calories of Baked Red Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Schar, Gluten-Free, Classic White Rolls have 1.7 times more Sugars than Baked Red Potatoes.
• While 500 kcal of Baked Whole Red Potatoes contain 1.9 times more Protein than Schar, Gluten-Free, Classic White Rolls.
• Both Schar, Gluten-Free, Classic White Rolls and Baked Red Potatoes offer comparable quantities of Energy, Carbohydrate and Fiber per 500 calories.
• Both Schar, Gluten-Free, Classic White Rolls as well as Baked Whole Red Potatoes provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.