Comparing Nutrients in 500 calories Baked White PotatoesVS Rolls, hamburger or hot dog, wheat/cracked wheat

Weight per 500 calories

Baked White Potatoes

544g

Rolls, hamburger or hot dog, wheat/cracked wheat

186g

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 500 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%

500 kcal ▼

Macro Nutrients

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

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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0.84%0.82g

Fat

6.9%6.7g

0.82 gvs6.7 g

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

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0.68%0.22g

Saturated Fat

4.33%1.4g

0.22 gvs1.4 g

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

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5.1%0.082g

Omega 3

21.5%0.34g

0.082 gvs0.34 g

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

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1.57%0.27g

Omega 6

17.6%3g

0.27 gvs3 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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88%115g

Carbohydrate

67.6%88g

115 gvs88 g

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

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11.5%8.3g

Sugars

17.7%13g

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

8.3 gvs13 g

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

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2.7%1.96g

Fructose

7.67%5.56g

≤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]

1.96 gvs5.56 g

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

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%3.42g

Glucose

%4.28g

3.42 gvs4.28 g

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

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%2.17g

Sucrose

%0g

2.17 gvs0 g

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

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30%11.4g

Fiber

20.5%7.8g

11.4 gvs7.8 g

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

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20.4%11.4g

Protein

39%21.7g

11.4 gvs21.7 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

0.6%5.43μg

Vitamin A

5.58%50μg

RAE, retinol activity equivalents

5.43 μgvs50 μg

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

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21.7%0.26mg

Vitamin B1

82.4%0.99mg

Thiamine

0.26 mgvs0.99 mg

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

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18%0.23mg

Vitamin B2

41.6%0.54mg

Riboflavin

0.23 mgvs0.54 mg

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

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52%8.3mg

Vitamin B3

55.5%8.9mg

Niacin, nicotinic acid, niacinamide

8.3 mgvs8.9 mg

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

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41.6%2.1mg

Vitamin B5

24.5%1.22mg

Pantothenic acid

2.1 mgvs1.22 mg

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

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88.2%1.15mg

Vitamin B6

18%0.24mg

Pyridoxine

1.15 mgvs0.24 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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51.6%207μg

Vitamin B9

39%156μg

Folates and Folic Acid

207 μgvs156 μg

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

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0%0μg

Vitamin B12

14.7%0.35μg

Cobalamin

0 μgvs0.35 μg

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

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76%68.5mg

Vitamin C

2.7%2.4mg

Ascorbic acid

68.5 mgvs2.4 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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1.45%0.22mg

Vitamin E

4.96%0.74mg

Tocopherols and Tocotrienols

0.22 mgvs0.74 mg

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

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12.2%14.7μg

Vitamin K

10.5%12.6μg

Phytomenadione or phylloquinone

14.7 μgvs12.6 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

5.43%54.3mg

Calcium

36.4%364mg

54.3 mgvs364 mg

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

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76.7%0.69mg

Copper

34%0.31mg

0.69 mgvs0.31 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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43.5%3.48mg

Iron

68%5.43mg

3.48 mgvs5.43 mg

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

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35%147mg

Magnesium

21%87.4mg

147 mgvs87.4 mg

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

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44.7%1.03mg

Manganese

100%2.3mg

1.03 mgvs2.3 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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58.2%408mg

Phosphorus

41%286mg

408 mgvs286 mg

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

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87%2957mg

Potassium

9.9%336mg

2957 mgvs336 mg

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

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4.94%2.7μg

Selenium

90%49.6μg

2.7 μgvs49.6 μg

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

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2.54%38mg

Sodium

57.4%861mg

38 mgvs861 mg

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

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17.3%1.9mg

Zinc

19.8%2.17mg

1.9 mgvs2.17 mg

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

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11%410g

Water

1.77%65.5g

410 gvs65.5 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 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 500 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 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 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 500 kcal.

Compare more foods per 500 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 500 calories Baked White PotatoesVS Rolls, hamburger or hot dog, wheat/cracked wheat

Weight per 500 calories

Which food has more nutrients per 500 calories - Baked White Potatoes or Rolls, hamburger or hot dog, wheat/cracked wheat?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: