Comparing Nutrients in 300 calories Rolls, hamburger or hot dog, wheat/cracked wheatVS Baked Red Potatoes

Weight per 300 calories

Rolls, hamburger or hot dog, wheat/cracked wheat

112g

Baked Red Potatoes

345g

Rolls, hamburger or hot dog, wheat/cracked 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, hamburger or hot dog, wheat/cracked wheat or Baked Red Potatoes?

Macros Ratio

Protein Fat Carbs

Rolls, hamburger or hot dog, wheat/cracked wheat

17%

12%

71%

Baked Red Potatoes

10%

88%

300 kcal ▼

Macro Nutrients

Rolls, hamburger or hot dog, wheat/cracked 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 .

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4.15%4.03g

Fat

0.53%0.52g

4.03 gvs0.52 g

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

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2.6%0.83g

Saturated Fat

0.43%0.14g

0.83 gvs0.14 g

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

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13%0.21g

Omega 3

3.23%0.052g

0.21 gvs0.052 g

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

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10.6%1.8g

Omega 6

0.99%0.17g

1.8 gvs0.17 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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40.6%52.8g

Carbohydrate

52%67.6g

52.8 gvs67.6 g

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

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10.6%7.7g

Sugars

6.8%4.93g

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

7.7 gvs4.93 g

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

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4.6%3.33g

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]

3.33 gvs1.5 g

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

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%2.57g

Glucose

%1.9g

2.57 gvs1.9 g

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

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%0g

Sucrose

%1.55g

0 gvs1.55 g

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

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12.3%4.7g

Fiber

16.3%6.2g

4.7 gvs6.2 g

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

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23.3%13g

Protein

14%7.93g

13 gvs7.93 g

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

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Vitamins

Rolls, hamburger or hot dog, wheat/cracked wheatvs Baked Red Potatoes

3.35%30μg

Vitamin A

0.38%3.45μg

RAE, retinol activity equivalents

30 μgvs3.45 μg

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

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49.4%0.59mg

Vitamin B1

20.7%0.25mg

Thiamine

0.59 mgvs0.25 mg

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

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25%0.32mg

Vitamin B2

13.3%0.17mg

Riboflavin

0.32 mgvs0.17 mg

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

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33.3%5.33mg

Vitamin B3

34.4%5.5mg

Niacin, nicotinic acid, niacinamide

5.33 mgvs5.5 mg

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

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14.7%0.73mg

Vitamin B5

23.5%1.18mg

Pantothenic acid

0.73 mgvs1.18 mg

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

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11%0.14mg

Vitamin B6

56.2%0.73mg

Pyridoxine

0.14 mgvs0.73 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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23.4%94μg

Vitamin B9

23.3%93μg

Folates and Folic Acid

94 μgvs93 μg

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

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8.83%0.21μg

Vitamin B12

0%0μg

Cobalamin

0.21 μgvs0 μg

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

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1.6%1.45mg

Vitamin C

48.3%43.4mg

Ascorbic acid

1.45 mgvs43.4 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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2.97%0.45mg

Vitamin E

1.84%0.28mg

Tocopherols and Tocotrienols

0.45 mgvs0.28 mg

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

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6.3%7.6μg

Vitamin K

8.05%9.66μg

Phytomenadione or phylloquinone

7.6 μgvs9.66 μg

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

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Minerals

Rolls, hamburger or hot dog, wheat/cracked wheatvs Baked Red Potatoes

22%219mg

Calcium

3.1%31mg

219 mgvs31 mg

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

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20.4%0.18mg

Copper

66.7%0.6mg

0.18 mgvs0.6 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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40.7%3.26mg

Iron

30%2.4mg

3.26 mgvs2.4 mg

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

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12.5%52.4mg

Magnesium

23%97mg

52.4 mgvs97 mg

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

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59.7%1.37mg

Manganese

26%0.6mg

1.37 mgvs0.6 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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24.5%172mg

Phosphorus

35.5%248mg

172 mgvs248 mg

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

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5.94%202mg

Potassium

55.3%1879mg

202 mgvs1879 mg

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

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54%29.8μg

Selenium

29.8 μgvsNA μg

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

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34.4%516mg

Sodium

2.76%41.4mg

516 mgvs41.4 mg

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

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12%1.3mg

Zinc

12.5%1.38mg

1.3 mgvs1.38 mg

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

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1.06%39.3g

Water

7.15%264g

39.3 gvs264 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 Rolls, hamburger or hot dog, wheat/cracked wheat vs Baked Red Potatoes:

Rolls, hamburger or hot dog, wheat/cracked wheat have 8.7 times more Vitamin A, 2.4 times more Vitamin B1, 1.9 times more Vitamin B2 and more Vitamin B12 than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 1.6 times more Vitamin B5, 5.2 times more Vitamin B6, 30 times more Vitamin C and 1.3 times more Vitamin K than Rolls, hamburger or hot dog, wheat/cracked wheat.
Both Rolls, hamburger or hot dog, wheat/cracked wheat and Baked Whole Red Potatoes have similar amounts of Vitamin B3 and Vitamin B9 per 300 kcal.
Both Rolls, hamburger or hot dog, wheat/cracked wheat as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin D and Vitamin E in 300 kcal.

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

Rolls, hamburger or hot dog, wheat/cracked wheat have 7 times more Calcium, 1.3 times more Iron, 2.3 times more Manganese and 12.5 times more Sodium than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 3.3 times more Copper, 1.8 times more Magnesium, 1.4 times more Phosphorus, 9.3 times more Potassium and 6.7 times more Water than Rolls, hamburger or hot dog, wheat/cracked wheat.
Both Rolls, hamburger or hot dog, wheat/cracked wheat and Baked Whole Red Potatoes have similar amounts of Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Rolls, hamburger or hot dog, wheat/cracked wheat have 7.8 times more Fat, 4 times more Omega 3, 10.6 times more Omega 6, 1.6 times more Sugars, 2.2 times more Fructose and 1.6 times more Protein than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 1.3 times more Carbohydrate and 1.3 times more Fiber than Rolls, hamburger or hot dog, wheat/cracked wheat.
Both Rolls, hamburger or hot dog, wheat/cracked wheat and Baked Whole Red Potatoes have similar amounts of Energy per 300 kcal.
Both Rolls, hamburger or hot dog, wheat/cracked 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, hamburger or hot dog, wheat/cracked wheatVS Rolls, hamburger or hot dog, whole wheatBaked Red PotatoesVS Rolls, hamburger or hot dog, whole wheatRolls, hamburger or hot dog, wheat/cracked 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, hamburger or hot dog, wheat/cracked wheatVS Baked Red Potatoes

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: