Comparing Nutrients in 100 grams Rolls, hamburger or hotdog, plain VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Rolls, hamburger or hotdog, plain	14%	13%	73%
Potato Skin	17%	1%	82%

Macro Nutrients

	Rolls, hamburger or hotdog, plain	Potato Skin	Recommended Dietary Allowance
Energy	9.62% 279kcal	2% 58kcal	2900kcal per day for Men 19-50 years
Fat	4.03% 3.9g	0.1% 0.1g	97g per day for Men 19-50 years
Saturated Fat	2.63% 0.84g	0.081% 0.026g	32g per day for Men 19-50 years
Omega 3	11.4% 0.18g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	9.4% 1.6g	0.19% 0.032g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38.6% 50g	9.57% 12.4g	130g per day for Men 19-50 years
Sugars	10% 7.3g	NA	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	3.43% 2.5g	NA	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	% 2.27g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	4.74% 1.8g	6.58% 2.5g	38g per day for Men 19-50 years
Protein	17.4% 9.77g	4.6% 2.57g	56g per day for Men 19-50 years

Vitamins

	Rolls, hamburger or hotdog, plain	Potato Skin	Recommended Dietary Allowance
Vitamin A	3.22% 29μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45.3% 0.54mg	1.75% 0.021mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	2.92% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.18mg	6.46% 1.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.56mg	6.04% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.85% 0.063mg	18.4% 0.24mg	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	23.5% 94μg	4.25% 17μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	8.33% 0.2μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.44% 1.3mg	12.7% 11.4mg	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	1.8% 0.27mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4% 4.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, hamburger or hotdog, plain	Potato Skin	Recommended Dietary Allowance
Calcium	14.4% 144mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	47% 0.42mg	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	43% 3.43mg	40.5% 3.24mg	8mg per day for Men 19-50 years
Magnesium	5.48% 23mg	5.48% 23mg	420mg per day for Men 19-50 years
Manganese	22.3% 0.51mg	26% 0.6mg	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	14.4% 101mg	5.43% 38mg	700mg per day for Men 19-50 years
Potassium	3.6% 122mg	12% 413mg	3400mg per day for Men 19-50 years
Selenium	49.5% 27μg	0.55% 0.3μg	55μg per day for Men 19-50 years
Sodium	33% 494mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	6.64% 0.73mg	3.2% 0.35mg	11mg per day for Men 19-50 years
Water	0.93% 34.3g	2.25% 83.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Rolls, hamburger or hotdog, plain VS Potato Skin per 100 g

Compare the macro and micronutrient content in 100 g of Rolls, hamburger or hotdog, plain versus 100 g of Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Rolls, hamburger or hotdog, plain vs Potato Skin:

• 100 grams of Rolls, hamburger or hotdog, plain have more Vitamin A, 25.9 times more Vitamin B1, 7.8 times more Vitamin B2, 4 times more Vitamin B3, 1.8 times more Vitamin B5, 5.5 times more Vitamin B9 and more Vitamin B12 than Potato Skin.
• While 100 g of Raw Potato Skin contain 3.8 times more Vitamin B6 and 8.8 times more Vitamin C than Rolls, hamburger or hotdog, plain.
• 100 grams of Rolls, hamburger or hotdog, plain have insufficient amounts of Vitamin C
• 100 grams of Potato Skin have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin B12
• Both Rolls, hamburger or hotdog, plain as well as Raw Potato Skin have insufficient amounts of Vitamin D in 100 grams.

Comparing minerals per 100 grams for Rolls, hamburger or hotdog, plain vs Potato Skin:

• 100 grams of Rolls, hamburger or hotdog, plain have 4.8 times more Calcium, 2.7 times more Phosphorus, 90.7 times more Selenium, 49.4 times more Sodium and 2.1 times more Zinc than Potato Skin.
• While 100 g of Raw Potato Skin contain 3.9 times more Copper, 3.4 times more Potassium and 2.4 times more Water than Rolls, hamburger or hotdog, plain.
• Both Rolls, hamburger or hotdog, plain and Potato Skin contain similar levels of Iron, Magnesium and Manganese per 100 grams.
• 100 grams of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Rolls, hamburger or hotdog, plain have 4.8 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, 4 times more Carbohydrate and 3.8 times more Protein than Potato Skin.
• While 100 g of Raw Potato Skin contain 1.4 times more Fiber than Rolls, hamburger or hotdog, plain.
• 100 grams of Potato Skin provide inadequate amounts of Omega 3 and Omega 6