Comparing Nutrients in 100 calories Rolls, hamburger, whole grain white, calcium-fortifiedVS Baked White Potatoes

Weight per 100 calories

Rolls, hamburger, whole grain white, calcium-fortified

39.2g

Baked White Potatoes

109g

Rolls, hamburger, whole grain white, calcium-fortified have 2.8 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, whole grain white, calcium-fortified or Baked White Potatoes?

Macros Ratio

Protein Fat Carbs

Rolls, hamburger, whole grain white, calcium-fortified

15%

12%

73%

Baked White Potatoes

90%

100 kcal ▼

Macro Nutrients

Rolls, hamburger, whole grain white, calcium-fortifiedvs Baked White Potatoes

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.4%1.37g

Fat

0.17%0.16g

1.37 gvs0.16 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.43%0.46g

Saturated Fat

0.14%0.043g

0.46 gvs0.043 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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3.3%0.053g

Omega 3

1%0.016g

0.053 gvs0.016 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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2.5%0.43g

Omega 6

0.31%0.053g

0.43 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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14%18.2g

Carbohydrate

17.6%23g

18.2 gvs23 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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5.03%3.65g

Sugars

2.3%1.66g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

3.65 gvs1.66 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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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]

NA gvs0.39 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%0.68g

NA gvs0.68 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%0.43g

NA gvs0.43 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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2.37%0.9g

Fiber

6%2.3g

0.9 gvs2.3 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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6.5%3.65g

Protein

4.08%2.3g

3.65 gvs2.3 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Rolls, hamburger, whole grain white, calcium-fortifiedvs Baked White Potatoes

0%0μg

Vitamin A

0.12%1.1μg

RAE, retinol activity equivalents

0 μgvs1.1 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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17%0.21mg

Vitamin B1

4.35%0.052mg

Thiamine

0.21 mgvs0.052 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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9.53%0.12mg

Vitamin B2

3.6%0.047mg

Riboflavin

0.12 mgvs0.047 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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11.4%1.82mg

Vitamin B3

10.4%1.66mg

Niacin, nicotinic acid, niacinamide

1.82 mgvs1.66 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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Vitamin B5

8.33%0.42mg

Pantothenic acid

NA mgvs0.42 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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3.14%0.041mg

Vitamin B6

17.6%0.23mg

Pyridoxine

0.041 mgvs0.23 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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13.7%55μg

Vitamin B9

10.3%41.3μg

Folates and Folic Acid

55 μgvs41.3 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

15.2%13.7mg

Ascorbic acid

0 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 .

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0.86%0.13mg

Vitamin E

0.29%0.043mg

Tocopherols and Tocotrienols

0.13 mgvs0.043 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1.63%1.96μg

Vitamin K

2.45%2.93μg

Phytomenadione or phylloquinone

1.96 μgvs2.93 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Rolls, hamburger, whole grain white, calcium-fortifiedvs Baked White Potatoes

9.14%91mg

Calcium

1.1%11mg

91 mgvs11 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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7.8%0.07mg

Copper

15.3%0.14mg

0.07 mgvs0.14 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

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 .

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12.7%1mg

Iron

8.7%0.7mg

1 mgvs0.7 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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3.55%15mg

Magnesium

7%29.3mg

15 mgvs29.3 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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15.8%0.36mg

Manganese

8.93%0.21mg

0.36 mgvs0.21 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

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 .

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8.57%60mg

Phosphorus

11.6%81.5mg

60 mgvs81.5 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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2.2%74.5mg

Potassium

17.4%591mg

74.5 mgvs591 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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10%5.5μg

Selenium

0.99%0.54μg

5.5 μgvs0.54 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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13.4%201mg

Sodium

0.51%7.6mg

201 mgvs7.6 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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7.3%0.8mg

Zinc

3.46%0.38mg

0.8 mgvs0.38 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.41%15g

Water

2.2%82g

15 gvs82 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Rolls, hamburger, whole grain white, calcium-fortified vs Baked White Potatoes:

Rolls, hamburger, whole grain white, calcium-fortified have 3.9 times more Vitamin B1, 2.7 times more Vitamin B2 and 1.3 times more Vitamin B9 than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 5.6 times more Vitamin B6, more Vitamin C and 1.5 times more Vitamin K than Rolls, hamburger, whole grain white, calcium-fortified.
Both Rolls, hamburger, whole grain white, calcium-fortified and Baked Whole White Potatoes have similar amounts of Vitamin B3 per 100 kcal.
Both Rolls, hamburger, whole grain white, calcium-fortified as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 100 kcal.

Comparing minerals per 100 calories for Rolls, hamburger, whole grain white, calcium-fortified vs Baked White Potatoes:

Rolls, hamburger, whole grain white, calcium-fortified have 8.4 times more Calcium, 1.5 times more Iron, 1.8 times more Manganese, 10.1 times more Selenium, 26.4 times more Sodium and 2.1 times more Zinc than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 2 times more Copper, 2 times more Magnesium, 1.4 times more Phosphorus, 7.9 times more Potassium and 5.4 times more Water than Rolls, hamburger, whole grain white, calcium-fortified.

Comparison of macro-nutrients per 100 calories:

Rolls, hamburger, whole grain white, calcium-fortified have 8.4 times more Fat, 10.5 times more Saturated Fat, 3.2 times more Omega 3, 8 times more Omega 6, 2.2 times more Sugars and 1.6 times more Protein than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.3 times more Carbohydrate and 2.5 times more Fiber than Rolls, hamburger, whole grain white, calcium-fortified.
Both Rolls, hamburger, whole grain white, calcium-fortified and Baked Whole White Potatoes have similar amounts of Energy per 100 kcal.
Both Rolls, hamburger, whole grain white, calcium-fortified as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Rolls, hamburger, whole grain white, calcium-fortifiedVS Pancakes, whole wheat, dry mix, incompleteBaked White PotatoesVS Pancakes, whole wheat, dry mix, incompleteRolls, hamburger, whole grain white, calcium-fortifiedVS Baked Red PotatoesBaked White PotatoesVS Baked Red Potatoes

Compare Foods

Comparing Nutrients in 100 calories Rolls, hamburger, whole grain white, calcium-fortifiedVS Baked White Potatoes

Weight per 100 calories

Which food has more nutrients per 100 calories - Rolls, hamburger, whole grain white, calcium-fortified or Baked White Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: