Comparing Nutrients in 7 ounces Boiled Potato Flesh, Cooked In Skin VS Rolls, hamburger or hotdog, plain

Macros Ratio

	Protein	Fat	Carbs
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%
Rolls, hamburger or hotdog, plain	14%	13%	73%

Macro Nutrients

	Boiled Potato Flesh, Cooked In Skin	Rolls, hamburger or hotdog, plain	Recommended Dietary Allowance
Energy	5.95% 173kcal	19% 554kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	8% 7.76g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	5.22% 1.67g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	22.7% 0.36g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	18.6% 3.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30.7% 40g	76.5% 99g	130g per day for Men 19-50 years
Sugars	2.5% 1.8g	20% 14.4g	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	0.79% 0.58g	6.8% 4.94g	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	% 0.67g	% 4.5g	g per day for Men 19-50 years
Sucrose	% 0.38g	% 0g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	6.63% 3.7g	34.6% 19.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Potato Flesh, Cooked In Skin	Rolls, hamburger or hotdog, plain	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.4% 57.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	89.8% 1.08mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	45.3% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.86mg	52% 8.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.6% 1.03mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.6% 0.59mg	9.6% 0.13mg	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	4.96% 20μg	46.6% 187μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	16.5% 0.4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	28.7% 25.8mg	2.87% 2.58mg	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	0.13% 0.02mg	3.57% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.64% 4.37μg	7.94% 9.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Potato Flesh, Cooked In Skin	Rolls, hamburger or hotdog, plain	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	28.6% 286mg	1000mg per day for Men 19-50 years
Copper	41.5% 0.37mg	24% 0.22mg	0.9mg per day for Men 19-50 years
Fluoride	2.45% 98μg	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	7.7% 0.62mg	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	12% 0.27mg	44% 1mg	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	12.5% 87.3mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	22% 752mg	7.12% 242mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	98% 54μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	65.4% 980mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.6mg	13% 1.45mg	11mg per day for Men 19-50 years
Water	4.13% 153g	1.84% 68g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Potato Flesh, Cooked In Skin VS Rolls, hamburger or hotdog, plain per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Potato Flesh, Cooked In Skin versus 7 oz of Rolls, hamburger or hotdog, plain to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Potato Flesh, Cooked In Skin vs Rolls, hamburger or hotdog, plain:

• 7 ounces of Boiled Potato Flesh, Cooked In Skin have 4.7 times more Vitamin B6 and 10 times more Vitamin C than Rolls, hamburger or hotdog, plain.
• While 7 oz of Rolls, hamburger or hotdog, plain contain more Vitamin A, 5.1 times more Vitamin B1, 14.9 times more Vitamin B2, 2.9 times more Vitamin B3, 9.4 times more Vitamin B9, more Vitamin B12 and 2.2 times more Vitamin K than Boiled Potato Flesh, Cooked In Skin without Salt.
• Both Boiled Potato Flesh, Cooked In Skin and Rolls, hamburger or hotdog, plain provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Boiled Potato Flesh, Cooked In Skin have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12 and Vitamin K
• 7 ounces of Rolls, hamburger or hotdog, plain have insufficient amounts of Vitamin C
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Rolls, hamburger or hotdog, plain have insufficient amounts of Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Boiled Potato Flesh, Cooked In Skin vs Rolls, hamburger or hotdog, plain:

• 7 ounces of Boiled Potato Flesh, Cooked In Skin have 1.7 times more Copper, 3.1 times more Potassium and 2.2 times more Water than Rolls, hamburger or hotdog, plain.
• While 7 oz of Rolls, hamburger or hotdog, plain contain 28.8 times more Calcium, 11.1 times more Iron, 3.7 times more Manganese, 2.3 times more Phosphorus, 90.7 times more Selenium, 123.5 times more Sodium and 2.4 times more Zinc than Boiled Potato Flesh, Cooked In Skin without Salt.
• Both Boiled Potato Flesh, Cooked In Skin and Rolls, hamburger or hotdog, plain contain similar levels of Magnesium per seven ounces.
• 7 ounces of Boiled Potato Flesh, Cooked In Skin lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Rolls, hamburger or hotdog, plain contain 3.2 times more Energy, 39.1 times more Fat, 32.4 times more Saturated Fat, 18.3 times more Omega 3, 49.9 times more Omega 6, 2.5 times more Carbohydrate, 8 times more Sugars, 8.6 times more Fructose and 5.2 times more Protein than Boiled Potato Flesh, Cooked In Skin without Salt.
• Both Boiled Potato Flesh, Cooked In Skin and Rolls, hamburger or hotdog, plain offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Boiled Potato Flesh, Cooked In Skin provide inadequate amounts of Omega 3 and Omega 6