Comparing Nutrients in 7 ounces Baked White Potatoes VS Multicereal Kaiser Roll

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Multicereal Kaiser Roll	13%	18%	69%

Macro Nutrients

	Baked White Potatoes	Multicereal Kaiser Roll	Recommended Dietary Allowance
Energy	6.3% 183kcal	18.7% 542kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	11% 10.7g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	4.34% 1.4g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	112% 1.8g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	23.3% 3.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32% 42g	68.7% 89.3g	130g per day for Men 19-50 years
Sugars	4.2% 3.04g	7.66% 5.56g	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	0.99% 0.71g	0.082% 0.06g	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	% 1.25g	% 0.06g	g per day for Men 19-50 years
Sucrose	% 0.79g	% 3.97g	g per day for Men 19-50 years
Fiber	11% 4.17g	24.5% 9.33g	38g per day for Men 19-50 years
Protein	7.44% 4.17g	30.5% 17g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Multicereal Kaiser Roll	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0.022% 0.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	66% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.56% 0.085mg	32% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.03mg	36% 5.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.2% 0.76mg	16% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.2% 0.42mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	9.72% 2.9μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	19% 75.4μg	30.8% 123μg	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	27.8% 25mg	0.088% 0.079mg	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	0.53% 0.079mg	15% 2.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Multicereal Kaiser Roll	Recommended Dietary Allowance
Calcium	2% 20mg	17% 169mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	79.4% 0.71mg	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	16% 1.27mg	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	37% 155mg	420mg per day for Men 19-50 years
Manganese	16.3% 0.38mg	112% 2.58mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	15% 6.75μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	21.3% 149mg	52.7% 369mg	700mg per day for Men 19-50 years
Potassium	31.8% 1080mg	15% 510mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	86.6% 47.6μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	79.4% 1191mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	29.6% 3.25mg	11mg per day for Men 19-50 years
Water	4.05% 150g	1.93% 71.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked White Potatoes VS Multicereal Kaiser Roll per 7 oz

Compare the macro and micronutrient content in 7 oz of Baked White Potatoes versus 7 oz of Multicereal Kaiser Roll to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Baked White Potatoes vs Multicereal Kaiser Roll:

• 7 ounces of Baked White Potatoes have 315 times more Vitamin C than Multicereal Kaiser Roll.
• While 7 oz of Vegan Multigrain Kaiser Roll, 60g contain 8.3 times more Vitamin B1, 4.9 times more Vitamin B2, 1.9 times more Vitamin B3, 1.6 times more Vitamin B9 and 28.3 times more Vitamin E than Baked Whole White Potatoes.
• Both Baked White Potatoes and Multicereal Kaiser Roll provide similar amounts of Vitamin B5, Vitamin B6 and Vitamin K per seven ounces.
• 7 ounces of Baked White Potatoes have insufficient amounts of Vitamin E
• 7 ounces of Multicereal Kaiser Roll have insufficient amounts of Vitamin C
• Both Baked Whole White Potatoes as well as Vegan Multigrain Kaiser Roll, 60g have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Baked White Potatoes vs Multicereal Kaiser Roll:

• 7 ounces of Baked White Potatoes have 2.1 times more Potassium and 2.1 times more Water than Multicereal Kaiser Roll.
• While 7 oz of Vegan Multigrain Kaiser Roll, 60g contain 8.5 times more Calcium, 2.8 times more Copper, 5 times more Iron, 2.9 times more Magnesium, 6.9 times more Manganese, 2.5 times more Phosphorus, 48 times more Selenium, 85.7 times more Sodium and 4.7 times more Zinc than Baked Whole White Potatoes.
• 7 ounces of Baked White Potatoes lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Vegan Multigrain Kaiser Roll, 60g contain 3 times more Energy, 36 times more Fat, 17.5 times more Saturated Fat, 60 times more Omega 3, 40.8 times more Omega 6, 2.1 times more Carbohydrate, 1.8 times more Sugars, 2.2 times more Fiber and 4.1 times more Protein than Baked Whole White Potatoes.
• 7 ounces of Baked White Potatoes provide inadequate amounts of Omega 3 and Omega 6