Comparing Nutrients in 5 ounces Baked Red Potatoes VS Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour	14%	32%	54%

Macro Nutrients

	Baked Red Potatoes	Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour	Recommended Dietary Allowance
Energy	4.25% 123kcal	16% 466kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	17% 16.4g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	6.1% 1.96g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	157% 2.5g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	26.2% 4.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	21.4% 27.8g	48.3% 62.8g	130g per day for Men 19-50 years
Sugars	2.8% 2.03g	8.2% 5.95g	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	0.86% 0.62g	1.4% 1.02g	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	% 0.78g	% 0.74g	g per day for Men 19-50 years
Sucrose	% 0.64g	% 0g	g per day for Men 19-50 years
Fiber	6.7% 2.55g	41.8% 16g	38g per day for Men 19-50 years
Protein	5.82% 3.26g	30% 16.7g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.5% 0.1mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	39.3% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.26mg	33.6% 5.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.67% 0.48mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	NA	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	9.57% 38.3μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	20% 18mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.76% 0.11mg	13% 1.97mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour	Recommended Dietary Allowance
Calcium	1.28% 12.8mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	27.4% 0.25mg	40.8% 0.37mg	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	12.4% 0.99mg	29% 2.32mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	10.7% 0.25mg	104% 2.4mg	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	47% 330mg	700mg per day for Men 19-50 years
Potassium	22.7% 773mg	11.4% 387mg	3400mg per day for Men 19-50 years
Selenium	NA	64.4% 35.4μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	48% 719mg	1500mg per day for Men 19-50 years
Zinc	5.15% 0.57mg	17.4% 1.9mg	11mg per day for Men 19-50 years
Water	2.94% 109g	1.15% 42.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Baked Red Potatoes vs Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour:

• Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour contain 5.3 times more Vitamin B1, 7.2 times more Vitamin B2, 2.4 times more Vitamin B3 and 17.4 times more Vitamin E than Baked Whole Red Potatoes.

Comparing minerals per 5 ounces for Baked Red Potatoes vs Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour:

• Baked Whole Red Potatoes have 2 times more Potassium and 2.6 times more Water than Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour.
• While Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour contain 13.1 times more Calcium, 1.5 times more Copper, 2.3 times more Iron, 3.4 times more Magnesium, 9.8 times more Manganese, 3.2 times more Phosphorus, 42.3 times more Sodium and 3.4 times more Zinc than Baked Whole Red Potatoes.

Comparison of macro-nutrients per 5 ounces:

• Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour contain 3.8 times more Energy, 77.3 times more Fat, 34.5 times more Saturated Fat, 118.1 times more Omega 3, 64.2 times more Omega 6, 2.3 times more Carbohydrate, 2.9 times more Sugars, 6.2 times more Fiber and 5.1 times more Protein than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour have insufficient amounts of Fructose, Glucose and Sucrose in 5 oz.