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

Weight per 300 calories

Baked White Potatoes

326g

Rolls, hamburger or hot dog, whole wheat

112g

Rolls, hamburger or hot dog, whole 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, whole wheat?

Macros Ratio

Protein Fat Carbs

Baked White Potatoes

90%

Rolls, hamburger or hot dog, whole wheat

18%

15%

67%

300 kcal ▼

Macro Nutrients

Baked White Potatoesvs Rolls, hamburger or hot dog, whole 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

5.04%4.9g

0.49 gvs4.9 g

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

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0.41%0.13g

Saturated Fat

3.2%1.03g

0.13 gvs1.03 g

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

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3.06%0.049g

Omega 3

12%0.19g

0.049 gvs0.19 g

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

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0.94%0.16g

Omega 6

10.5%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

38.5%50g

68.7 gvs50 g

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

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6.9%5g

Sugars

9.1%6.6g

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

5 gvs6.6 g

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

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1.6%1.17g

Fructose

3.75%2.72g

≤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 gvs2.72 g

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

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%2.05g

Glucose

%2.26g

2.05 gvs2.26 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

18%6.8g

6.85 gvs6.8 g

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

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12.2%6.85g

Protein

24.7%14g

6.85 gvs14 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, whole wheat

0.36%3.26μg

Vitamin A

4.1%37μg

RAE, retinol activity equivalents

3.26 μgvs37 μg

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

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13%0.16mg

Vitamin B1

41%0.49mg

Thiamine

0.16 mgvs0.49 mg

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

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10.8%0.14mg

Vitamin B2

16%0.21mg

Riboflavin

0.14 mgvs0.21 mg

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

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31%5mg

Vitamin B3

31.5%5.04mg

Niacin, nicotinic acid, niacinamide

5 mgvs5.04 mg

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

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25%1.25mg

Vitamin B5

19%0.94mg

Pantothenic acid

1.25 mgvs0.94 mg

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

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53%0.69mg

Vitamin B6

16.6%0.22mg

Pyridoxine

0.69 mgvs0.22 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

11.7%47μg

Folates and Folic Acid

124 μgvs47 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

3.05%0.46mg

Tocopherols and Tocotrienols

0.13 mgvs0.46 mg

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

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7.34%8.8μg

Vitamin K

4.2%5μg

Phytomenadione or phylloquinone

8.8 μgvs5 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, whole wheat

3.26%32.6mg

Calcium

22%221mg

32.6 mgvs221 mg

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

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46%0.41mg

Copper

29.6%0.27mg

0.41 mgvs0.27 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

33.7%2.7mg

2.1 mgvs2.7 mg

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

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21%88mg

Magnesium

21.5%90mg

88 mgvs90 mg

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

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26.8%0.62mg

Manganese

112%2.58mg

0.62 mgvs2.58 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

34.6%242mg

245 mgvs242 mg

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

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52%1774mg

Potassium

7.94%270mg

1774 mgvs270 mg

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

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2.96%1.63μg

Selenium

66.7%36.7μg

1.63 μgvs36.7 μg

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

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1.52%23mg

Sodium

35.5%532mg

23 mgvs532 mg

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

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10.4%1.14mg

Zinc

17.3%1.9mg

1.14 mgvs1.9 mg

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

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6.65%246g

Water

1.1%40g

246 gvs40 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, whole wheat:

Baked Whole White Potatoes have 1.3 times more Vitamin B5, 3.2 times more Vitamin B6, 2.6 times more Vitamin B9, 28.3 times more Vitamin C and 1.8 times more Vitamin K than Rolls, hamburger or hot dog, whole wheat.
While Rolls, hamburger or hot dog, whole wheat contain 11.3 times more Vitamin A, 3.1 times more Vitamin B1, 1.5 times more Vitamin B2, more Vitamin B12 and 3.5 times more Vitamin E than Baked Whole White Potatoes.
Both Baked Whole White Potatoes and Rolls, hamburger or hot dog, whole wheat have similar amounts of Vitamin B3 per 300 kcal.
Both Baked Whole White Potatoes as well as Rolls, hamburger or hot dog, whole wheat have insufficient amounts of Vitamin D in 300 kcal.

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

Baked Whole White Potatoes have 1.6 times more Copper, 6.6 times more Potassium and 6.1 times more Water than Rolls, hamburger or hot dog, whole wheat.
While Rolls, hamburger or hot dog, whole wheat contain 6.8 times more Calcium, 1.3 times more Iron, 4.2 times more Manganese, 22.5 times more Selenium, 23.3 times more Sodium and 1.7 times more Zinc than Baked Whole White Potatoes.
Both Baked Whole White Potatoes and Rolls, hamburger or hot dog, whole wheat have similar amounts of Magnesium and Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Baked Whole White Potatoes have 1.4 times more Carbohydrate than Rolls, hamburger or hot dog, whole wheat.
While Rolls, hamburger or hot dog, whole wheat contain 10 times more Fat, 7.9 times more Saturated Fat, 3.9 times more Omega 3, 11.2 times more Omega 6, 1.3 times more Sugars, 2.3 times more Fructose and 2 times more Protein than Baked Whole White Potatoes.
Both Baked Whole White Potatoes and Rolls, hamburger or hot dog, whole wheat have similar amounts of Energy and Fiber per 300 kcal.
Both Baked Whole White Potatoes as well as Rolls, hamburger or hot dog, whole 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, whole wheatVS Baked Red PotatoesBaked White PotatoesVS Crackers, sandwich-type, peanut butter filled, reduced fatRolls, hamburger or hot dog, whole wheatVS Crackers, sandwich-type, peanut butter filled, reduced fat

Compare Foods

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

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: