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Comparing Nutrients in 100 calories Rolls, hamburger or hot dog, wheat/cracked wheatVS Baked White Potatoes

Weight per 100 calories

Rolls, hamburger or hot dog, wheat/cracked wheat
37.2g
Baked White Potatoes
109g

Rolls, hamburger or hot dog, wheat/cracked wheat have 2.9 times more energy per 100g than Baked White Potatoes. It has high energy density when compared to other foods. Baked Whole White Potatoes having average energy density.

Which food has more nutrients per 100 calories - Rolls, hamburger or hot dog, wheat/cracked wheat or Baked White Potatoes?

Macros Ratio

Protein Fat Carbs

Rolls, hamburger or hot dog, wheat/cracked wheat
17%
12%
71%
Baked White Potatoes
9%
1%
90%
100 kcal ▼

Macro Nutrients

3.45%100kcal
Energy
3.45%100kcal
100 kcalvs100 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Baked Products rich in Energy
1.4%1.34g
Fat
0.17%0.16g
1.34 gvs0.16 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Baked Products rich in Fat
0.87%0.28g
Saturated Fat
0.14%0.043g
0.28 gvs0.043 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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4.3%0.069g
Omega 3
1%0.016g
0.069 gvs0.016 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Baked Products rich in Omega 3
3.5%0.6g
Omega 6
0.31%0.053g
0.6 gvs0.053 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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13.5%17.6g
Carbohydrate
17.6%23g
17.6 gvs23 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Baked Products rich in Carbohydrate
3.54%2.57g
Sugars
2.3%1.66g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
2.57 gvs1.66 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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1.53%1.1g
Fructose
0.54%0.39g
≤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]
1.1 gvs0.39 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.86g
Glucose
%0.68g
0.86 gvs0.68 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0g
Sucrose
%0.43g
0 gvs0.43 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Baked Products rich in Sucrose
4.1%1.56g
Fiber
6%2.3g
1.56 gvs2.3 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Baked Products rich in Fiber
7.76%4.35g
Protein
4.08%2.3g
4.35 gvs2.3 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Baked Products rich in Protein Buy premium vegan protein powder

Vitamins

1.1%10μg
Vitamin A
0.12%1.1μg
RAE, retinol activity equivalents
10 μgvs1.1 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Baked Products rich in Vitamin A Buy Preformed Vegan Vitamin A
16.5%0.2mg
Vitamin B1
4.35%0.052mg
Thiamine
0.2 mgvs0.052 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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8.32%0.11mg
Vitamin B2
3.6%0.047mg
Riboflavin
0.11 mgvs0.047 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Baked Products rich in Vitamin B2 Buy Vegan Vitamin B2
11%1.78mg
Vitamin B3
10.4%1.66mg
Niacin, nicotinic acid, niacinamide
1.78 mgvs1.66 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Baked Products rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
4.9%0.24mg
Vitamin B5
8.33%0.42mg
Pantothenic acid
0.24 mgvs0.42 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Baked Products rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
3.63%0.047mg
Vitamin B6
17.6%0.23mg
Pyridoxine
0.047 mgvs0.23 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Baked Products rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Baked Products rich in Vitamin B7
7.8%31.2μg
Vitamin B9
10.3%41.3μg
Folates and Folic Acid
31.2 μgvs41.3 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Baked Products rich in Vitamin B9
2.94%0.071μg
Vitamin B12
0%0μg
Cobalamin
0.071 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Baked Products rich in Vitamin B12 Buy Vegan Vitamin B12
0.54%0.48mg
Vitamin C
15.2%13.7mg
Ascorbic acid
0.48 mgvs13.7 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Baked Products rich in Vitamin D Buy Vegan Vitamin D
0.99%0.15mg
Vitamin E
0.29%0.043mg
Tocopherols and Tocotrienols
0.15 mgvs0.043 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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2.1%2.53μg
Vitamin K
2.45%2.93μg
Phytomenadione or phylloquinone
2.53 μgvs2.93 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

7.3%73mg
Calcium
1.1%11mg
73 mgvs11 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Baked Products rich in Calcium
6.8%0.061mg
Copper
15.3%0.14mg
0.061 mgvs0.14 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Baked Products rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Baked Products rich in Fluoride
13.6%1.1mg
Iron
8.7%0.7mg
1.1 mgvs0.7 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Baked Products rich in Iron
4.16%17.5mg
Magnesium
7%29.3mg
17.5 mgvs29.3 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Baked Products rich in Magnesium
20%0.46mg
Manganese
8.93%0.21mg
0.46 mgvs0.21 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Baked Products rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Baked Products rich in Molybdenum
8.18%57.2mg
Phosphorus
11.6%81.5mg
57.2 mgvs81.5 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Baked Products rich in Phosphorus
1.98%67.3mg
Potassium
17.4%591mg
67.3 mgvs591 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Baked Products rich in Potassium
18%9.93μg
Selenium
0.99%0.54μg
9.93 μgvs0.54 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Baked Products rich in Selenium
11.5%172mg
Sodium
0.51%7.6mg
172 mgvs7.6 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Baked Products rich in Sodium
3.95%0.43mg
Zinc
3.46%0.38mg
0.43 mgvs0.38 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Baked Products rich in Zinc
0.35%13g
Water
2.2%82g
13 gvs82 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Baked Products rich in Water
Lets compare vitamin content per 100 calories of Rolls, hamburger or hot dog, wheat/cracked wheat vs Baked White Potatoes:
Comparing minerals per 100 calories for Rolls, hamburger or hot dog, wheat/cracked wheat vs Baked White Potatoes:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal: