Comparing Nutrients in 100 grams Rolls, hamburger or hot dog, whole wheat VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Rolls, hamburger or hot dog, whole wheat	18%	15%	67%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Rolls, hamburger or hot dog, whole wheat	Baked White Potatoes	Recommended Dietary Allowance
Energy	9.28% 269kcal	3.17% 92kcal	2900kcal per day for Men 19-50 years
Fat	4.5% 4.38g	0.15% 0.15g	97g per day for Men 19-50 years
Saturated Fat	2.88% 0.92g	0.13% 0.04g	32g per day for Men 19-50 years
Omega 3	11% 0.17g	0.94% 0.015g	1.6g per day for Men 19-50 years
Omega 6	9.4% 1.6g	0.29% 0.049g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34.6% 45g	16.2% 21g	130g per day for Men 19-50 years
Sugars	8.17% 5.9g	2.1% 1.53g	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	3.37% 2.44g	0.5% 0.36g	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	% 2.03g	% 0.63g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.4g	g per day for Men 19-50 years
Fiber	16% 6.1g	5.53% 2.1g	38g per day for Men 19-50 years
Protein	22% 12.4g	3.75% 2.1g	56g per day for Men 19-50 years

Vitamins

	Rolls, hamburger or hot dog, whole wheat	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	3.67% 33μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37% 0.44mg	4% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.4% 0.19mg	3.3% 0.043mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.3% 4.5mg	9.55% 1.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.84mg	7.66% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	16.2% 0.21mg	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	10.5% 42μg	9.5% 38μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	7.9% 0.19μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.44% 1.3mg	14% 12.6mg	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	2.73% 0.41mg	0.27% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.75% 4.5μg	2.25% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, hamburger or hot dog, whole wheat	Baked White Potatoes	Recommended Dietary Allowance
Calcium	20% 198mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	26.6% 0.24mg	14% 0.13mg	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	30.3% 2.42mg	8% 0.64mg	8mg per day for Men 19-50 years
Magnesium	19.3% 81mg	6.43% 27mg	420mg per day for Men 19-50 years
Manganese	100% 2.3mg	8.2% 0.19mg	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	31% 217mg	10.7% 75mg	700mg per day for Men 19-50 years
Potassium	7.1% 242mg	16% 544mg	3400mg per day for Men 19-50 years
Selenium	60% 33μg	0.91% 0.5μg	55μg per day for Men 19-50 years
Sodium	32% 477mg	0.47% 7mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	3.2% 0.35mg	11mg per day for Men 19-50 years
Water	0.97% 36g	2.04% 75.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Rolls, hamburger or hot dog, whole wheat vs Baked White Potatoes:

• Rolls, hamburger or hot dog, whole wheat have 33 times more Vitamin A, 9.2 times more Vitamin B1, 4.3 times more Vitamin B2, 3 times more Vitamin B3, 2.2 times more Vitamin B5, more Vitamin B12, 10.3 times more Vitamin E and 1.7 times more Vitamin K than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 9.7 times more Vitamin C than Rolls, hamburger or hot dog, whole wheat.
• Both Rolls, hamburger or hot dog, whole wheat and Baked Whole White Potatoes have similar amounts of Vitamin B6 and Vitamin B9 per 100 g.
• Both Rolls, hamburger or hot dog, whole wheat as well as Baked Whole White Potatoes have insufficient amounts of Vitamin D in 100 g.

Comparing minerals per 100 grams for Rolls, hamburger or hot dog, whole wheat vs Baked White Potatoes:

• Rolls, hamburger or hot dog, whole wheat have 19.8 times more Calcium, 1.9 times more Copper, 3.8 times more Iron, 3 times more Magnesium, 12.2 times more Manganese, 2.9 times more Phosphorus, 65.8 times more Selenium, 68.1 times more Sodium and 4.9 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.2 times more Potassium and 2.1 times more Water than Rolls, hamburger or hot dog, whole wheat.

Comparison of macro-nutrients per 100 grams:

• Rolls, hamburger or hot dog, whole wheat have 2.9 times more Energy, 29.2 times more Fat, 23 times more Saturated Fat, 11.5 times more Omega 3, 32.7 times more Omega 6, 2.1 times more Carbohydrate, 3.9 times more Sugars, 6.8 times more Fructose, 2.9 times more Fiber and 5.9 times more Protein than Baked Whole White Potatoes.
• Both Rolls, hamburger or hot dog, whole wheat as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.