Comparing Nutrients in 7 ounces Baked Potato Skin VS Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	9%	29%	62%

Macro Nutrients

	Baked Potato Skin	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	Recommended Dietary Allowance
Energy	13.5% 393kcal	17.6% 510kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	16.8% 16.3g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	NA	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	NA	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	70.3% 91g	61.4% 80g	130g per day for Men 19-50 years
Sugars	3.83% 2.78g	8.16% 5.9g	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	NA	4.24% 3.08g	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	NA	% 2.5g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	41.3% 15.7g	15% 5.75g	38g per day for Men 19-50 years
Protein	15.2% 8.5g	20% 11.2g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	41.3% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.1mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34% 1.7mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	94% 1.2mg	21.4% 0.28mg	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	11% 43.7μg	15.4% 61.5μg	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	29.8% 26.8mg	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	0.53% 0.079mg	6.88% 1.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.8% 3.37μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	180% 1.62mg	24.5% 0.22mg	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	175% 14mg	22% 1.77mg	8mg per day for Men 19-50 years
Magnesium	20.3% 85.3mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	53% 1.22mg	58% 1.33mg	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	28.6% 200mg	36.3% 254mg	700mg per day for Men 19-50 years
Potassium	33.4% 1137mg	9.63% 327mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	33% 18.3μg	55μg per day for Men 19-50 years
Sodium	2.78% 41.7mg	72% 1080mg	1500mg per day for Men 19-50 years
Zinc	8.84% 0.97mg	14% 1.53mg	11mg per day for Men 19-50 years
Water	2.54% 94g	2.4% 88.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Skin VS Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour per 7 oz

Compare the macro and micronutrient content in 7 oz of Baked Potato Skin versus 7 oz of Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Baked Potato Skin vs Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour:

• 7 ounces of Baked Potato Skin have 4.4 times more Vitamin B6 than Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour.
• While 7 oz of Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour contain 2 times more Vitamin B1, 1.4 times more Vitamin B9 and 13 times more Vitamin E than Baked Potato Skin.
• 7 ounces of Baked Potato Skin have insufficient amounts of Vitamin E

Comparing minerals per 7 ounces for Baked Potato Skin vs Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour:

• 7 ounces of Baked Potato Skin have 7.4 times more Copper, 7.9 times more Iron and 3.5 times more Potassium than Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour.
• While 7 oz of Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour contain 1.3 times more Phosphorus, 13.1 times more Selenium, 25.9 times more Sodium and 1.6 times more Zinc than Baked Potato Skin.
• Both Baked Potato Skin and Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour contain similar levels of Calcium, Magnesium and Manganese per seven ounces.
• 7 ounces of Baked Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Baked Potato Skin have 2.7 times more Fiber than Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour.
• While 7 oz of Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour contain 1.3 times more Energy, 82 times more Fat, 2.1 times more Sugars and 1.3 times more Protein than Baked Potato Skin.
• Both Baked Potato Skin and Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour offer comparable quantities of Carbohydrate per seven ounces.