Comparing Nutrients in 5 ounces Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch VS Boiled Potato Flesh, Cooked In Skin

Macros Ratio

	Protein	Fat	Carbs
Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch	6%	10%	84%
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%

Macro Nutrients

	Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Energy	11.7% 339kcal	4.25% 123kcal	2900kcal per day for Men 19-50 years
Fat	3.87% 3.76g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.95% 0.3g	0.12% 0.037g	32g per day for Men 19-50 years
Omega 3	1.77% 0.028g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	5.1% 0.87g	0.27% 0.045g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55% 71.5g	22% 28.5g	130g per day for Men 19-50 years
Sugars	13.4% 9.74g	1.78% 1.3g	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	4.03% 2.9g	0.57% 0.41g	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	% 2.95g	% 0.48g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.27g	g per day for Men 19-50 years
Fiber	19% 7.23g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	8.45% 4.73g	4.73% 2.65g	56g per day for Men 19-50 years

Vitamins

	Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.6% 0.87mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52.3% 0.68mg	2.2% 0.028mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.3% 5.5mg	12.7% 2.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	14.7% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.03% 0.052mg	32.6% 0.42mg	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	2.83% 11.3μg	3.54% 14μg	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	20.5% 18.4mg	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	1.7% 0.26mg	0.094% 0.014mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.12% 0.14μg	2.6% 3.1μg	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	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Calcium	25.5% 255mg	0.71% 7.1mg	1000mg per day for Men 19-50 years
Copper	15% 0.14mg	29.6% 0.27mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.75% 70μg	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	63.3% 5.06mg	5.5% 0.44mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	7.42% 31mg	420mg per day for Men 19-50 years
Manganese	12.8% 0.29mg	8.5% 0.2mg	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	10% 71mg	8.9% 62.4mg	700mg per day for Men 19-50 years
Potassium	3.17% 108mg	16% 537mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	56% 841mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	3.87% 0.43mg	11mg per day for Men 19-50 years
Water	1.6% 59.5g	2.95% 109g	3700g per day for Men 19-50 years

Nutrient Comparison: Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch VS Boiled Potato Flesh, Cooked In Skin per 5 oz

Compare the macro and micronutrient content in 5 oz of Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch versus 5 oz of Boiled Potato Flesh, Cooked In Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch vs Boiled Potato Flesh, Cooked In Skin:

• 5 ounces of Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch have 5.8 times more Vitamin B1, 24 times more Vitamin B2 and 2.7 times more Vitamin B3 than Boiled Potato Flesh, Cooked In Skin.
• While 5 oz of Boiled Potato Flesh, Cooked In Skin without Salt contain 8.1 times more Vitamin B6 and more Vitamin C than Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch.
• 5 ounces of Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch have insufficient amounts of Vitamin C
• 5 ounces of Boiled Potato Flesh, Cooked In Skin have insufficient amounts of Vitamin B2
• Both Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch as well as Boiled Potato Flesh, Cooked In Skin without Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch vs Boiled Potato Flesh, Cooked In Skin:

• 5 ounces of Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch have 36 times more Calcium, 11.5 times more Iron, 1.5 times more Manganese, 148.3 times more Sodium and 1.9 times more Zinc than Boiled Potato Flesh, Cooked In Skin.
• While 5 oz of Boiled Potato Flesh, Cooked In Skin without Salt contain 2 times more Copper, 1.7 times more Magnesium, 5 times more Potassium and 1.8 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 and Boiled Potato Flesh, Cooked In Skin contain similar levels of Phosphorus per five ounces.
• 5 ounces of Boiled Potato Flesh, Cooked In Skin lack sufficient amounts of Calcium
• Both Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch as well as Boiled Potato Flesh, Cooked In Skin without Salt lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch have 2.7 times more Energy, 26.5 times more Fat, 19.1 times more Omega 6, 2.5 times more Carbohydrate, 7.5 times more Sugars, 7.1 times more Fructose, 2.8 times more Fiber and 1.8 times more Protein than Boiled Potato Flesh, Cooked In Skin.
• 5 ounces of Boiled Potato Flesh, Cooked In Skin provide inadequate amounts of Omega 6
• Both Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch as well as Boiled Potato Flesh, Cooked In Skin without Salt provide inadequate amounts of Omega 3 in five ounces.