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

Macros Ratio

	Protein	Fat	Carbs
Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch	6%	10%	84%
Potato Skin	17%	1%	82%

Macro Nutrients

	Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch	Potato Skin	Recommended Dietary Allowance
Energy	11.7% 339kcal	2.83% 82.2kcal	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	13.6% 17.6g	130g per day for Men 19-50 years
Sugars	13.4% 9.74g	NA	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	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	% 2.95g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	19% 7.23g	9.33% 3.54g	38g per day for Men 19-50 years
Protein	8.45% 4.73g	6.5% 3.64g	56g per day for Men 19-50 years

Vitamins

	Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch	Potato 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	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52.3% 0.68mg	4.14% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.3% 5.5mg	9.15% 1.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	8.56% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.03% 0.052mg	26% 0.34mg	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	6.02% 24μg	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	18% 16mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.12% 0.14μg	NA	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	Potato Skin	Recommended Dietary Allowance
Calcium	25.5% 255mg	4.25% 42.5mg	1000mg per day for Men 19-50 years
Copper	15% 0.14mg	66.6% 0.6mg	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	63.3% 5.06mg	57.4% 4.6mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	7.76% 32.6mg	420mg per day for Men 19-50 years
Manganese	12.8% 0.29mg	37% 0.85mg	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	7.7% 54mg	700mg per day for Men 19-50 years
Potassium	3.17% 108mg	17.2% 585mg	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	0.94% 14mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	1.6% 59.5g	3.2% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch VS Potato 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 Potato 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 Potato Skin:

• 5 ounces of Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch have 29.3 times more Vitamin B1, 12.6 times more Vitamin B2 and 3.8 times more Vitamin B3 than Potato Skin.
• While 5 oz of Raw Potato Skin contain 6.5 times more Vitamin B6, 2.1 times more Vitamin B9 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 Potato Skin have insufficient amounts of Vitamin B1
• Both Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch as well as Raw Potato Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch have 6 times more Calcium, 1.3 times more Phosphorus, 59.3 times more Sodium and 1.6 times more Zinc than Potato Skin.
• While 5 oz of Raw Potato Skin contain 4.4 times more Copper, 1.8 times more Magnesium, 2.9 times more Manganese, 5.4 times more Potassium and 2 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 Potato Skin contain similar levels of Iron per five ounces.
• Both Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch as well as Raw Potato Skin 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 4.1 times more Energy, 26.5 times more Fat, 19.1 times more Omega 6, 4.1 times more Carbohydrate, 2 times more Fiber and 1.3 times more Protein than Potato Skin.
• 5 ounces of Potato Skin provide inadequate amounts of Omega 6
• Both Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch as well as Raw Potato Skin provide inadequate amounts of Omega 3 in five ounces.