Comparing Nutrients in 7 ounces Andrea's, Gluten Free Soft Dinner Roll VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Andrea's, Gluten Free Soft Dinner Roll	9%	29%	62%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Andrea's, Gluten Free Soft Dinner Roll	Baked Red Potatoes	Recommended Dietary Allowance
Energy	17.6% 510kcal	5.95% 173kcal	2900kcal per day for Men 19-50 years
Fat	16.8% 16.3g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	NA	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	NA	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	NA	0.57% 0.097g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61.4% 80g	30% 39g	130g per day for Men 19-50 years
Sugars	8.16% 5.9g	3.9% 2.84g	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	4.24% 3.08g	1.2% 0.87g	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	% 2.5g	% 1.1g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.89g	g per day for Men 19-50 years
Fiber	15% 5.75g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	20% 11.2g	8.15% 4.56g	56g per day for Men 19-50 years

Vitamins

	Andrea's, Gluten Free Soft Dinner Roll	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	NA	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.3% 0.5mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	19.8% 3.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	13.5% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.4% 0.28mg	32.4% 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	15.4% 61.5μg	13.4% 53.6μg	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	27.8% 25mg	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	6.88% 1.03mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Andrea's, Gluten Free Soft Dinner Roll	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	24.5% 0.22mg	38.4% 0.35mg	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	22% 1.77mg	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	58% 1.33mg	15% 0.34mg	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	36.3% 254mg	20.4% 143mg	700mg per day for Men 19-50 years
Potassium	9.63% 327mg	32% 1082mg	3400mg per day for Men 19-50 years
Selenium	33% 18.3μg	NA	55μg per day for Men 19-50 years
Sodium	72% 1080mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	2.4% 88.5g	4.1% 152g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Andrea's, Gluten Free Soft Dinner Roll vs Baked Red Potatoes:

• Andrea's, Gluten Free Soft Dinner Roll has 3.5 times more Vitamin B1 and 6.5 times more Vitamin E than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.5 times more Vitamin B6 than Andrea's, Gluten Free Soft Dinner Roll.
• Both Andrea's, Gluten Free Soft Dinner Roll and Baked Whole Red Potatoes have similar amounts of Vitamin B9 per 7 oz.

Comparing minerals per 7 ounces for Andrea's, Gluten Free Soft Dinner Roll vs Baked Red Potatoes:

• Andrea's, Gluten Free Soft Dinner Roll has 4.6 times more Calcium, 1.3 times more Iron, 1.5 times more Magnesium, 3.9 times more Manganese, 1.8 times more Phosphorus, 45.3 times more Sodium and 1.9 times more Zinc than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.6 times more Copper, 3.3 times more Potassium and 1.7 times more Water than Andrea's, Gluten Free Soft Dinner Roll.

Comparison of macro-nutrients per 7 ounces:

• Andrea's, Gluten Free Soft Dinner Roll has 3 times more Energy, 54.7 times more Fat, 2.1 times more Carbohydrate, 2.1 times more Sugars, 3.5 times more Fructose, 1.6 times more Fiber and 2.5 times more Protein than Baked Whole Red Potatoes.
• Both Andrea's, Gluten Free Soft Dinner Roll as well as Baked Whole Red Potatoes have insufficient amounts of Glucose and Sucrose in 7 oz.