Comparing Nutrients in 5 ounces Boiled Potato Flesh, Cooked In Skin VS Rolls, hard (includes kaiser)

Macros Ratio

	Protein	Fat	Carbs
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%
Rolls, hard (includes kaiser)	14%	13%	73%

Macro Nutrients

	Boiled Potato Flesh, Cooked In Skin	Rolls, hard (includes kaiser)	Recommended Dietary Allowance
Energy	4.25% 123kcal	14.3% 415kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	6.3% 6.1g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	2.7% 0.86g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	8.6% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	13.5% 2.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.5g	57.5% 74.7g	130g per day for Men 19-50 years
Sugars	1.78% 1.3g	3.46% 2.5g	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	0.57% 0.41g	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	% 0.48g	NA	g per day for Men 19-50 years
Sucrose	% 0.27g	NA	g per day for Men 19-50 years
Fiber	6.7% 2.55g	8.58% 3.26g	38g per day for Men 19-50 years
Protein	4.73% 2.65g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Boiled Potato Flesh, Cooked In Skin	Rolls, hard (includes kaiser)	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	56.5% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.2% 0.028mg	36.6% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.7% 2.04mg	37.6% 6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.7% 0.74mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.6% 0.42mg	3.8% 0.05mg	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	3.54% 14μg	33.7% 135μg	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	20.5% 18.4mg	0% 0mg	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	0.094% 0.014mg	3.97% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.6% 3.1μg	0.71% 0.85μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Potato Flesh, Cooked In Skin	Rolls, hard (includes kaiser)	Recommended Dietary Allowance
Calcium	0.71% 7.1mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	29.6% 0.27mg	25.7% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	1.75% 70μg	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	5.5% 0.44mg	58% 4.65mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	8.5% 0.2mg	28.3% 0.65mg	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	8.9% 62.4mg	20.2% 142mg	700mg per day for Men 19-50 years
Potassium	16% 537mg	4.5% 153mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	101% 55.4μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	51.4% 771mg	1500mg per day for Men 19-50 years
Zinc	3.87% 0.43mg	12% 1.33mg	11mg per day for Men 19-50 years
Water	2.95% 109g	1.2% 44g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Potato Flesh, Cooked In Skin VS Rolls, hard (includes kaiser) per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Potato Flesh, Cooked In Skin versus 5 oz of Rolls, hard (includes kaiser) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Potato Flesh, Cooked In Skin vs Rolls, hard (includes kaiser):

• 5 ounces of Boiled Potato Flesh, Cooked In Skin have 1.3 times more Vitamin B5, 8.5 times more Vitamin B6 and more Vitamin C than Rolls, hard (includes kaiser).
• While 5 oz of Rolls, hard (includes kaiser) contain 4.5 times more Vitamin B1, 16.8 times more Vitamin B2, 2.9 times more Vitamin B3, 9.5 times more Vitamin B9 and 42 times more Vitamin E than Boiled Potato Flesh, Cooked In Skin without Salt.
• 5 ounces of Boiled Potato Flesh, Cooked In Skin have insufficient amounts of Vitamin B2 and Vitamin E
• 5 ounces of Rolls, hard (includes kaiser) have insufficient amounts of Vitamin C
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Rolls, hard (includes kaiser) have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Boiled Potato Flesh, Cooked In Skin vs Rolls, hard (includes kaiser):

• 5 ounces of Boiled Potato Flesh, Cooked In Skin have 3.5 times more Potassium and 2.5 times more Water than Rolls, hard (includes kaiser).
• While 5 oz of Rolls, hard (includes kaiser) contain 19 times more Calcium, 10.6 times more Iron, 3.3 times more Manganese, 2.3 times more Phosphorus, 130.3 times more Selenium, 136 times more Sodium and 3.1 times more Zinc than Boiled Potato Flesh, Cooked In Skin without Salt.
• Both Boiled Potato Flesh, Cooked In Skin and Rolls, hard (includes kaiser) contain similar levels of Copper and Magnesium per five ounces.
• 5 ounces of Boiled Potato Flesh, Cooked In Skin lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Rolls, hard (includes kaiser) contain 3.4 times more Energy, 43 times more Fat, 9.7 times more Omega 3, 50.7 times more Omega 6, 2.6 times more Carbohydrate, 1.9 times more Sugars, 1.3 times more Fiber and 5.3 times more Protein than Boiled Potato Flesh, Cooked In Skin without Salt.
• 5 ounces of Boiled Potato Flesh, Cooked In Skin provide inadequate amounts of Omega 3 and Omega 6