Comparing Nutrients in 500 calories Baked Red PotatoesVS Rolls, dinner, oat bran

Weight per 500 calories

Baked Red Potatoes

575g

Rolls, dinner, oat bran

212g

Rolls, dinner, oat bran have 2.7 times more energy per unit of mass than Baked Whole Red Potatoes, which is above average in comparison to other foods. Baked Red Potatoes having average energy density.

Which food has more nutrients per 500 calories - Baked Red Potatoes or Rolls, dinner, oat bran?

Macros Ratio

Protein Fat Carbs

Baked Red Potatoes

10%

88%

Rolls, dinner, oat bran

16%

17%

67%

500 kcal ▼

Macro Nutrients

Baked Red Potatoesvs Rolls, dinner, oat bran

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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0.89%0.86g

Fat

10%9.75g

0.86 gvs9.75 g

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

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0.72%0.23g

Saturated Fat

4.1%1.3g

0.23 gvs1.3 g

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

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5.4%0.086g

Omega 3

13%0.21g

0.086 gvs0.21 g

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

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1.66%0.28g

Omega 6

18.3%3.1g

0.28 gvs3.1 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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86.6%113g

Carbohydrate

65.5%85g

113 gvs85 g

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

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11.3%8.2g

Sugars

19.5%14g

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

8.2 gvs14 g

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

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3.5%2.53g

Fructose

≤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]

2.53 gvsNA g

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

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%3.16g

Glucose

3.16 gvsNA g

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

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%2.6g

Sucrose

2.6 gvsNA g

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

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27.2%10.3g

Fiber

23%8.7g

10.3 gvs8.7 g

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

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23.6%13.2g

Protein

36%20g

13.2 gvs20 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 Red Potatoesvs Rolls, dinner, oat bran

0.64%5.75μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

5.75 μgvs0 μg

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

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34.5%0.41mg

Vitamin B1

79%0.95mg

Thiamine

0.41 mgvs0.95 mg

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

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22%0.29mg

Vitamin B2

47%0.61mg

Riboflavin

0.29 mgvs0.61 mg

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

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57.3%9.17mg

Vitamin B3

65.6%10.5mg

Niacin, nicotinic acid, niacinamide

9.17 mgvs10.5 mg

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

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39%1.96mg

Vitamin B5

18%0.91mg

Pantothenic acid

1.96 mgvs0.91 mg

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

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94%1.2mg

Vitamin B6

7.33%0.095mg

Pyridoxine

1.2 mgvs0.095 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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38.8%155μg

Vitamin B9

50.3%201μg

Folates and Folic Acid

155 μgvs201 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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80.5%72.4mg

Vitamin C

0%0mg

Ascorbic acid

72.4 mgvs0 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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3.07%0.46mg

Vitamin E

6.78%1mg

Tocopherols and Tocotrienols

0.46 mgvs1 mg

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

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13.4%16μg

Vitamin K

2.1%2.54μg

Phytomenadione or phylloquinone

16 μgvs2.54 μg

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

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Minerals

Baked Red Potatoesvs Rolls, dinner, oat bran

5.17%51.7mg

Calcium

18%180mg

51.7 mgvs180 mg

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

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111%1mg

Copper

32%0.29mg

1 mgvs0.29 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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50.3%4.02mg

Iron

110%8.77mg

4.02 mgvs8.77 mg

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

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38.3%161mg

Magnesium

16.6%70mg

161 mgvs70 mg

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

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43.2%0.99mg

Manganese

69.5%1.6mg

0.99 mgvs1.6 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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59%414mg

Phosphorus

35%244mg

414 mgvs244 mg

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

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92%3132mg

Potassium

7.54%256mg

3132 mgvs256 mg

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

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Selenium

113%62μg

NA μgvs62 μg

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

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4.6%69mg

Sodium

58.3%875mg

69 mgvs875 mg

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

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21%2.3mg

Zinc

19.6%2.16mg

2.3 mgvs2.16 mg

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

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12%441g

Water

2.5%93g

441 gvs93 g

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

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Lets compare vitamin content per 500 calories of Baked Red Potatoes vs Rolls, dinner, oat bran:

Baked Whole Red Potatoes have 2.2 times more Vitamin B5, 12.8 times more Vitamin B6, more Vitamin C and 6.3 times more Vitamin K than Rolls, dinner, oat bran.
While Rolls, dinner, oat bran contain 2.3 times more Vitamin B1, 2.1 times more Vitamin B2, 1.3 times more Vitamin B9 and 2.2 times more Vitamin E than Baked Whole Red Potatoes.
Both Baked Whole Red Potatoes and Rolls, dinner, oat bran have similar amounts of Vitamin B3 per 500 kcal.
Both Baked Whole Red Potatoes as well as Rolls, dinner, oat bran have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Baked Red Potatoes vs Rolls, dinner, oat bran:

Baked Whole Red Potatoes have 3.5 times more Copper, 2.3 times more Magnesium, 1.7 times more Phosphorus, 12.2 times more Potassium and 4.7 times more Water than Rolls, dinner, oat bran.
While Rolls, dinner, oat bran contain 3.5 times more Calcium, 2.2 times more Iron, 1.6 times more Manganese and 12.7 times more Sodium than Baked Whole Red Potatoes.
Both Baked Whole Red Potatoes and Rolls, dinner, oat bran have similar amounts of Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Baked Whole Red Potatoes have 1.3 times more Carbohydrate than Rolls, dinner, oat bran.
While Rolls, dinner, oat bran contain 11.3 times more Fat, 2.4 times more Omega 3, 11.1 times more Omega 6, 1.7 times more Sugars and 1.5 times more Protein than Baked Whole Red Potatoes.
Both Baked Whole Red Potatoes and Rolls, dinner, oat bran have similar amounts of Energy and Fiber per 500 kcal.
Both Baked Whole Red Potatoes as well as Rolls, dinner, oat bran have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Baked Red PotatoesVS Frozen Crinkle Cut French Fried Potatoes with SaltRolls, dinner, oat branVS Frozen Crinkle Cut French Fried Potatoes with SaltBaked Red PotatoesVS Rolls, dinner, ryeRolls, dinner, oat branVS Rolls, dinner, rye

Compare Foods

Comparing Nutrients in 500 calories Baked Red PotatoesVS Rolls, dinner, oat bran

Weight per 500 calories

Which food has more nutrients per 500 calories - Baked Red Potatoes or Rolls, dinner, oat bran?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: