Comparing Nutrients in 100 calories Multicereal Kaiser RollVS Baked Red Potatoes

Weight per 100 calories

Multicereal Kaiser Roll

36.6g

Baked Red Potatoes

115g

Multicereal Kaiser Roll has 3.1 times more energy per 100g than Baked Red Potatoes. It has high energy density when compared to other foods. Baked Whole Red Potatoes having average energy density.

Which food has more nutrients per 100 calories - Multicereal Kaiser Roll or Baked Red Potatoes?

Macros Ratio

Protein Fat Carbs

Multicereal Kaiser Roll

13%

18%

69%

Baked Red Potatoes

10%

88%

100 kcal ▼

Macro Nutrients

Multicereal Kaiser Rollvs Baked Red 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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2.04%1.98g

Fat

0.18%0.17g

1.98 gvs0.17 g

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

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0.8%0.26g

Saturated Fat

0.14%0.046g

0.26 gvs0.046 g

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

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20.6%0.33g

Omega 3

1.08%0.017g

0.33 gvs0.017 g

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

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4.3%0.73g

Omega 6

0.33%0.056g

0.73 gvs0.056 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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12.7%16.5g

Carbohydrate

17.3%22.5g

16.5 gvs22.5 g

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

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1.4%1.03g

Sugars

2.27%1.64g

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

1.03 gvs1.64 g

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

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0.015%0.011g

Fructose

0.7%0.51g

≤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]

0.011 gvs0.51 g

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

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%0.011g

Glucose

%0.63g

0.011 gvs0.63 g

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

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%0.73g

Sucrose

%0.52g

0.73 gvs0.52 g

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

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4.53%1.72g

Fiber

5.44%2.07g

1.72 gvs2.07 g

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

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5.63%3.15g

Protein

4.72%2.64g

3.15 gvs2.64 g

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

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Vitamins

Multicereal Kaiser Rollvs Baked Red Potatoes

0.004%0.037μg

Vitamin A

0.13%1.15μg

RAE, retinol activity equivalents

0.037 μgvs1.15 μg

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

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12.2%0.15mg

Vitamin B1

6.9%0.083mg

Thiamine

0.15 mgvs0.083 mg

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

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5.9%0.077mg

Vitamin B2

4.42%0.057mg

Riboflavin

0.077 mgvs0.057 mg

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

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6.64%1.06mg

Vitamin B3

11.5%1.83mg

Niacin, nicotinic acid, niacinamide

1.06 mgvs1.83 mg

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

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2.93%0.15mg

Vitamin B5

7.84%0.39mg

Pantothenic acid

0.15 mgvs0.39 mg

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

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5.35%0.07mg

Vitamin B6

18.7%0.24mg

Pyridoxine

0.07 mgvs0.24 mg

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

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1.8%0.54μg

Vitamin B7

Biotin

0.54 μgvsNA μg

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

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5.68%22.7μg

Vitamin B9

7.76%31μg

Folates and Folic Acid

22.7 μgvs31 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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0.016%0.015mg

Vitamin C

16%14.5mg

Ascorbic acid

0.015 mgvs14.5 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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2.76%0.41mg

Vitamin E

0.61%0.092mg

Tocopherols and Tocotrienols

0.41 mgvs0.092 mg

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

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0.85%1.03μg

Vitamin K

2.7%3.2μg

Phytomenadione or phylloquinone

1.03 μgvs3.2 μg

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

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Minerals

Multicereal Kaiser Rollvs Baked Red Potatoes

3.1%31mg

Calcium

1.03%10.3mg

31 mgvs10.3 mg

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

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14.7%0.13mg

Copper

22.2%0.2mg

0.13 mgvs0.2 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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14.7%1.17mg

Iron

10%0.8mg

1.17 mgvs0.8 mg

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

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6.8%28.6mg

Magnesium

7.66%32mg

28.6 mgvs32 mg

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

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20.7%0.48mg

Manganese

8.65%0.2mg

0.48 mgvs0.2 mg

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

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2.77%1.25μg

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

1.25 μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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9.73%68mg

Phosphorus

12%82.8mg

68 mgvs82.8 mg

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

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2.77%94mg

Potassium

18.4%626mg

94 mgvs626 mg

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

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16%8.8μg

Selenium

8.8 μgvsNA μg

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

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14.7%220mg

Sodium

0.92%13.8mg

220 mgvs13.8 mg

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

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5.46%0.6mg

Zinc

4.18%0.46mg

0.6 mgvs0.46 mg

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

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0.36%13g

Water

2.4%88g

13 gvs88 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 Multicereal Kaiser Roll vs Baked Red Potatoes:

Vegan Multigrain Kaiser Roll, 60g has 1.8 times more Vitamin B1, 1.3 times more Vitamin B2 and 4.5 times more Vitamin E than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 1.7 times more Vitamin B3, 2.7 times more Vitamin B5, 3.5 times more Vitamin B6, 1.4 times more Vitamin B9, 988.4 times more Vitamin C and 3.1 times more Vitamin K than Vegan Multigrain Kaiser Roll, 60g.
Both Vegan Multigrain Kaiser Roll, 60g as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Multicereal Kaiser Roll vs Baked Red Potatoes:

Vegan Multigrain Kaiser Roll, 60g has 3 times more Calcium, 1.5 times more Iron, 2.4 times more Manganese, 15.9 times more Sodium and 1.3 times more Zinc than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 1.5 times more Copper, 6.7 times more Potassium and 6.7 times more Water than Vegan Multigrain Kaiser Roll, 60g.
Both Vegan Multigrain Kaiser Roll, 60g and Baked Whole Red Potatoes have similar amounts of Magnesium and Phosphorus per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Vegan Multigrain Kaiser Roll, 60g has 11.5 times more Fat, 19.1 times more Omega 3 and 13 times more Omega 6 than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 1.4 times more Carbohydrate and 1.6 times more Sugars than Vegan Multigrain Kaiser Roll, 60g.
Both Vegan Multigrain Kaiser Roll, 60g and Baked Whole Red Potatoes have similar amounts of Energy, Fiber and Protein per 100 kcal.
Both Vegan Multigrain Kaiser Roll, 60g as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Multicereal Kaiser RollVS Yuba, Dry tofu skinBaked Red PotatoesVS Yuba, Dry tofu skinMulticereal Kaiser RollVS Frozen Crinkle Cut French Fried Potatoes with SaltBaked Red PotatoesVS Frozen Crinkle Cut French Fried Potatoes with Salt

Compare Foods

Comparing Nutrients in 100 calories Multicereal Kaiser RollVS Baked Red Potatoes

Weight per 100 calories

Which food has more nutrients per 100 calories - Multicereal Kaiser Roll or Baked Red Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: