Comparing Nutrients in 300 calories Rolls, dinner, whole-wheatVS Baked Red Potatoes

Weight per 300 calories

Rolls, dinner, whole-wheat

113g

Baked Red Potatoes

345g

Rolls, dinner, whole-wheat have 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 300 calories - Rolls, dinner, whole-wheat or Baked Red Potatoes?

Macros Ratio

Protein Fat Carbs

Rolls, dinner, whole-wheat

12%

15%

73%

Baked Red Potatoes

10%

88%

300 kcal ▼

Macro Nutrients

Rolls, dinner, whole-wheatvs Baked Red Potatoes

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

Find Baked Products rich in Energy

5.46%5.3g

Fat

0.53%0.52g

5.3 gvs0.52 g

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

Find Baked Products rich in Fat

2.95%0.94g

Saturated Fat

0.43%0.14g

0.94 gvs0.14 g

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

Find Baked Products rich in Saturated Fat

8.53%0.14g

Omega 3

3.23%0.052g

0.14 gvs0.052 g

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

Find Baked Products rich in Omega 3

13.5%2.3g

Omega 6

0.99%0.17g

2.3 gvs0.17 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Baked Products rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Baked Products rich in Cholesterol

44.3%57.6g

Carbohydrate

52%67.6g

57.6 gvs67.6 g

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

Find Baked Products rich in Carbohydrate

13%9.54g

Sugars

6.8%4.93g

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

9.54 gvs4.93 g

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

Find Baked Products rich in Sugars

Fructose

2.1%1.5g

≤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 gvs1.5 g

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

Find Baked Products rich in Fructose

Glucose

%1.9g

NA gvs1.9 g

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

Find Baked Products rich in Glucose

Sucrose

%1.55g

NA gvs1.55 g

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

Find Baked Products rich in Sucrose

22.3%8.46g

Fiber

16.3%6.2g

8.46 gvs6.2 g

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

Find Baked Products rich in Fiber

17.5%9.8g

Protein

14%7.93g

9.8 gvs7.93 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

Rolls, dinner, whole-wheatvs Baked Red Potatoes

0%0μg

Vitamin A

0.38%3.45μg

RAE, retinol activity equivalents

0 μgvs3.45 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

23.3%0.28mg

Vitamin B1

20.7%0.25mg

Thiamine

0.28 mgvs0.25 mg

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

Find Baked Products rich in Vitamin B1 Buy Vegan Vitamin B1

13%0.17mg

Vitamin B2

13.3%0.17mg

Riboflavin

0.17 mgvs0.17 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

26%4.15mg

Vitamin B3

34.4%5.5mg

Niacin, nicotinic acid, niacinamide

4.15 mgvs5.5 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

11%0.55mg

Vitamin B5

23.5%1.18mg

Pantothenic acid

0.55 mgvs1.18 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

17%0.22mg

Vitamin B6

56.2%0.73mg

Pyridoxine

0.22 mgvs0.73 mg

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

Find Baked Products rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

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

Find Baked Products rich in Vitamin B7

8.46%34μg

Vitamin B9

23.3%93μg

Folates and Folic Acid

34 μgvs93 μg

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

Find Baked Products rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 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%0mg

Vitamin C

48.3%43.4mg

Ascorbic acid

0 mgvs43.4 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Baked Products rich in Vitamin C

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

6.77%1mg

Vitamin E

1.84%0.28mg

Tocopherols and Tocotrienols

1 mgvs0.28 mg

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

Find Baked Products rich in Vitamin E

1.88%2.26μg

Vitamin K

8.05%9.66μg

Phytomenadione or phylloquinone

2.26 μgvs9.66 μg

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

Find Baked Products rich in Vitamin K

Minerals

Rolls, dinner, whole-wheatvs Baked Red Potatoes

12%120mg

Calcium

3.1%31mg

120 mgvs31 mg

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

Find Baked Products rich in Calcium

30%0.27mg

Copper

66.7%0.6mg

0.27 mgvs0.6 mg

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

Find Baked Products rich in Copper

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 .

Find Baked Products rich in Fluoride

34%2.73mg

Iron

30%2.4mg

2.73 mgvs2.4 mg

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

Find Baked Products rich in Iron

23%96mg

Magnesium

23%97mg

96 mgvs97 mg

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

Find Baked Products rich in Magnesium

113%2.6mg

Manganese

26%0.6mg

2.6 mgvs0.6 mg

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

Find Baked Products rich in Manganese

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 .

Find Baked Products rich in Molybdenum

36%253mg

Phosphorus

35.5%248mg

253 mgvs248 mg

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

Find Baked Products rich in Phosphorus

9.02%307mg

Potassium

55.3%1879mg

307 mgvs1879 mg

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

Find Baked Products rich in Potassium

101%55.7μg

Selenium

55.7 μgvsNA μg

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

Find Baked Products rich in Selenium

39%588mg

Sodium

2.76%41.4mg

588 mgvs41.4 mg

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

Find Baked Products rich in Sodium

20.6%2.27mg

Zinc

12.5%1.38mg

2.27 mgvs1.38 mg

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

Find Baked Products rich in Zinc

1%37.3g

Water

7.15%264g

37.3 gvs264 g

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

Find Baked Products rich in Water

Lets compare vitamin content per 300 calories of Rolls, dinner, whole-wheat vs Baked Red Potatoes:

Rolls, dinner, whole-wheat have 3.7 times more Vitamin E than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 1.3 times more Vitamin B3, 2.1 times more Vitamin B5, 3.3 times more Vitamin B6, 2.8 times more Vitamin B9, more Vitamin C and 4.3 times more Vitamin K than Rolls, dinner, whole-wheat.
Both Rolls, dinner, whole-wheat and Baked Whole Red Potatoes have similar amounts of Vitamin B1 and Vitamin B2 per 300 kcal.
Both Rolls, dinner, whole-wheat as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Rolls, dinner, whole-wheat vs Baked Red Potatoes:

Rolls, dinner, whole-wheat have 3.9 times more Calcium, 4.3 times more Manganese, 14.2 times more Sodium and 1.6 times more Zinc than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 2.2 times more Copper, 6.1 times more Potassium and 7.1 times more Water than Rolls, dinner, whole-wheat.
Both Rolls, dinner, whole-wheat and Baked Whole Red Potatoes have similar amounts of Iron, Magnesium and Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Rolls, dinner, whole-wheat have 10.2 times more Fat, 2.6 times more Omega 3, 13.6 times more Omega 6, 1.9 times more Sugars, 1.4 times more Fiber and 1.2 times more Protein than Baked Whole Red Potatoes.
Both Rolls, dinner, whole-wheat and Baked Whole Red Potatoes have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Rolls, dinner, whole-wheat as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Rolls, dinner, whole-wheatVS Rolls, frenchBaked Red PotatoesVS Rolls, frenchRolls, dinner, whole-wheatVS Frozen Crinkle Cut French Fried Potatoes with SaltBaked Red PotatoesVS Frozen Crinkle Cut French Fried Potatoes with Salt

Compare Foods

Comparing Nutrients in 300 calories Rolls, dinner, whole-wheatVS Baked Red Potatoes

Weight per 300 calories

Which food has more nutrients per 300 calories - Rolls, dinner, whole-wheat or Baked Red Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: