Comparing Nutrients in 300 calories Baked White PotatoesVS Rolls, hamburger or hot dog, wheat/cracked wheat

Weight per 300 calories

Baked White Potatoes

326g

Rolls, hamburger or hot dog, wheat/cracked wheat

112g

Rolls, hamburger or hot dog, wheat/cracked wheat have 2.9 times more energy per unit of mass than Baked Whole White Potatoes, which is high in comparison to other foods. Baked White Potatoes having average energy density.

Which food has more nutrients per 300 calories - Baked White Potatoes or Rolls, hamburger or hot dog, wheat/cracked wheat?

Macros Ratio

Protein Fat Carbs

Baked White Potatoes

90%

Rolls, hamburger or hot dog, wheat/cracked wheat

17%

12%

71%

300 kcal ▼

Macro Nutrients

Baked White Potatoesvs Rolls, hamburger or hot dog, wheat/cracked wheat

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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0.5%0.49g

Fat

4.15%4.03g

0.49 gvs4.03 g

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

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0.41%0.13g

Saturated Fat

2.6%0.83g

0.13 gvs0.83 g

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

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3.06%0.049g

Omega 3

13%0.21g

0.049 gvs0.21 g

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

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0.94%0.16g

Omega 6

10.6%1.8g

0.16 gvs1.8 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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53%68.7g

Carbohydrate

40.6%52.8g

68.7 gvs52.8 g

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

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6.9%5g

Sugars

10.6%7.7g

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

5 gvs7.7 g

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

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1.6%1.17g

Fructose

4.6%3.33g

≤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]

1.17 gvs3.33 g

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

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%2.05g

Glucose

%2.57g

2.05 gvs2.57 g

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

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%1.3g

Sucrose

%0g

1.3 gvs0 g

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

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18%6.85g

Fiber

12.3%4.7g

6.85 gvs4.7 g

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

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12.2%6.85g

Protein

23.3%13g

6.85 gvs13 g

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

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Baked White Potatoesvs Rolls, hamburger or hot dog, wheat/cracked wheat

0.36%3.26μg

Vitamin A

3.35%30μg

RAE, retinol activity equivalents

3.26 μgvs30 μg

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

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13%0.16mg

Vitamin B1

49.4%0.59mg

Thiamine

0.16 mgvs0.59 mg

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

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10.8%0.14mg

Vitamin B2

25%0.32mg

Riboflavin

0.14 mgvs0.32 mg

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

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31%5mg

Vitamin B3

33.3%5.33mg

Niacin, nicotinic acid, niacinamide

5 mgvs5.33 mg

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

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25%1.25mg

Vitamin B5

14.7%0.73mg

Pantothenic acid

1.25 mgvs0.73 mg

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

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53%0.69mg

Vitamin B6

11%0.14mg

Pyridoxine

0.69 mgvs0.14 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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31%124μg

Vitamin B9

23.4%94μg

Folates and Folic Acid

124 μgvs94 μg

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

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0%0μg

Vitamin B12

8.83%0.21μg

Cobalamin

0 μgvs0.21 μg

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

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45.7%41mg

Vitamin C

1.6%1.45mg

Ascorbic acid

41 mgvs1.45 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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0.87%0.13mg

Vitamin E

2.97%0.45mg

Tocopherols and Tocotrienols

0.13 mgvs0.45 mg

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

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7.34%8.8μg

Vitamin K

6.3%7.6μg

Phytomenadione or phylloquinone

8.8 μgvs7.6 μg

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

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Minerals

Baked White Potatoesvs Rolls, hamburger or hot dog, wheat/cracked wheat

3.26%32.6mg

Calcium

22%219mg

32.6 mgvs219 mg

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

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46%0.41mg

Copper

20.4%0.18mg

0.41 mgvs0.18 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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26%2.1mg

Iron

40.7%3.26mg

2.1 mgvs3.26 mg

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

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21%88mg

Magnesium

12.5%52.4mg

88 mgvs52.4 mg

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

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26.8%0.62mg

Manganese

59.7%1.37mg

0.62 mgvs1.37 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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35%245mg

Phosphorus

24.5%172mg

245 mgvs172 mg

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

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52%1774mg

Potassium

5.94%202mg

1774 mgvs202 mg

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

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2.96%1.63μg

Selenium

54%29.8μg

1.63 μgvs29.8 μg

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

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1.52%23mg

Sodium

34.4%516mg

23 mgvs516 mg

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

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10.4%1.14mg

Zinc

12%1.3mg

1.14 mgvs1.3 mg

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

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6.65%246g

Water

1.06%39.3g

246 gvs39.3 g

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

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Lets compare vitamin content per 300 calories of Baked White Potatoes vs Rolls, hamburger or hot dog, wheat/cracked wheat:

Baked Whole White Potatoes have 1.7 times more Vitamin B5, 4.9 times more Vitamin B6, 1.3 times more Vitamin B9 and 28.3 times more Vitamin C than Rolls, hamburger or hot dog, wheat/cracked wheat.
While Rolls, hamburger or hot dog, wheat/cracked wheat contain 9.2 times more Vitamin A, 3.8 times more Vitamin B1, 2.3 times more Vitamin B2 and more Vitamin B12 than Baked Whole White Potatoes.
Both Baked Whole White Potatoes and Rolls, hamburger or hot dog, wheat/cracked wheat have similar amounts of Vitamin B3 and Vitamin K per 300 kcal.
Both Baked Whole White Potatoes as well as Rolls, hamburger or hot dog, wheat/cracked wheat have insufficient amounts of Vitamin D and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Baked White Potatoes vs Rolls, hamburger or hot dog, wheat/cracked wheat:

Baked Whole White Potatoes have 2.3 times more Copper, 1.7 times more Magnesium, 1.4 times more Phosphorus, 8.8 times more Potassium and 6.3 times more Water than Rolls, hamburger or hot dog, wheat/cracked wheat.
While Rolls, hamburger or hot dog, wheat/cracked wheat contain 6.7 times more Calcium, 1.6 times more Iron, 2.2 times more Manganese, 18.3 times more Selenium and 22.6 times more Sodium than Baked Whole White Potatoes.
Both Baked Whole White Potatoes and Rolls, hamburger or hot dog, wheat/cracked wheat have similar amounts of Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Baked Whole White Potatoes have 1.3 times more Carbohydrate and 1.5 times more Fiber than Rolls, hamburger or hot dog, wheat/cracked wheat.
While Rolls, hamburger or hot dog, wheat/cracked wheat contain 8.2 times more Fat, 4.2 times more Omega 3, 11.2 times more Omega 6, 1.5 times more Sugars, 2.8 times more Fructose and 1.9 times more Protein than Baked Whole White Potatoes.
Both Baked Whole White Potatoes and Rolls, hamburger or hot dog, wheat/cracked wheat have similar amounts of Energy per 300 kcal.
Both Baked Whole White Potatoes as well as Rolls, hamburger or hot dog, wheat/cracked wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Baked White PotatoesVS Baked Red PotatoesRolls, hamburger or hot dog, wheat/cracked wheatVS Baked Red PotatoesBaked White PotatoesVS Rolls, hamburger or hot dog, whole wheatRolls, hamburger or hot dog, wheat/cracked wheatVS Rolls, hamburger or hot dog, whole wheat

Compare Foods

Comparing Nutrients in 300 calories Baked White PotatoesVS Rolls, hamburger or hot dog, wheat/cracked wheat

Weight per 300 calories

Which food has more nutrients per 300 calories - Baked White Potatoes or Rolls, hamburger or hot dog, wheat/cracked wheat?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: