Comparing Nutrients in 500 calories Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flourVS Baked White Potatoes

Weight per 500 calories

Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour

195g

Baked White Potatoes

544g

Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour have 2.8 times more energy per 100g than Baked White Potatoes. It has high energy density when compared to other foods. Baked Whole White Potatoes having average energy density.

Which food has more nutrients per 500 calories - Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour or Baked White Potatoes?

Macros Ratio

Protein Fat Carbs

Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour

29%

62%

Baked White Potatoes

90%

500 kcal ▼

Macro Nutrients

Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flourvs Baked White Potatoes

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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16.4%16g

Fat

0.84%0.82g

16 gvs0.82 g

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

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Saturated Fat

0.68%0.22g

NA gvs0.22 g

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

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Omega 3

5.1%0.082g

NA gvs0.082 g

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

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Omega 6

1.57%0.27g

NA gvs0.27 g

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

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Cholesterol

0%0mg

NA mgvs0 mg

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

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60.2%78.3g

Carbohydrate

88%115g

78.3 gvs115 g

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

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8%5.8g

Sugars

11.5%8.3g

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

5.8 gvs8.3 g

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

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4.16%3g

Fructose

2.7%1.96g

≤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 gvs1.96 g

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

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%2.43g

Glucose

%3.42g

2.43 gvs3.42 g

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

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%0g

Sucrose

%2.17g

0 gvs2.17 g

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

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15%5.64g

Fiber

30%11.4g

5.64 gvs11.4 g

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

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19.6%11g

Protein

20.4%11.4g

11 gvs11.4 g

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

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Vitamins

Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flourvs Baked White Potatoes

Vitamin A

0.6%5.43μg

RAE, retinol activity equivalents

NA μgvs5.43 μg

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

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40.5%0.49mg

Vitamin B1

21.7%0.26mg

Thiamine

0.49 mgvs0.26 mg

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

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Vitamin B2

18%0.23mg

Riboflavin

NA mgvs0.23 mg

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

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Vitamin B3

52%8.3mg

Niacin, nicotinic acid, niacinamide

NA mgvs8.3 mg

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

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Vitamin B5

41.6%2.1mg

Pantothenic acid

NA mgvs2.1 mg

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

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21%0.27mg

Vitamin B6

88.2%1.15mg

Pyridoxine

0.27 mgvs1.15 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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15%60.3μg

Vitamin B9

51.6%207μg

Folates and Folic Acid

60.3 μgvs207 μg

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

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Vitamin B12

0%0μg

Cobalamin

NA μgvs0 μg

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

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Vitamin C

76%68.5mg

Ascorbic acid

NA mgvs68.5 mg

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

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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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6.74%1mg

Vitamin E

1.45%0.22mg

Tocopherols and Tocotrienols

1 mgvs0.22 mg

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

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Vitamin K

12.2%14.7μg

Phytomenadione or phylloquinone

NA μgvs14.7 μg

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

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Minerals

Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flourvs Baked White Potatoes

7.98%79.8mg

Calcium

5.43%54.3mg

79.8 mgvs54.3 mg

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

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24%0.22mg

Copper

76.7%0.69mg

0.22 mgvs0.69 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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21.6%1.73mg

Iron

43.5%3.48mg

1.73 mgvs3.48 mg

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

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19.5%81.7mg

Magnesium

35%147mg

81.7 mgvs147 mg

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

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56.8%1.3mg

Manganese

44.7%1.03mg

1.3 mgvs1.03 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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35.6%249mg

Phosphorus

58.2%408mg

249 mgvs408 mg

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

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9.44%321mg

Potassium

87%2957mg

321 mgvs2957 mg

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

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32.5%18μg

Selenium

4.94%2.7μg

18 μgvs2.7 μg

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

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70.6%1058mg

Sodium

2.54%38mg

1058 mgvs38 mg

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

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13.6%1.5mg

Zinc

17.3%1.9mg

1.5 mgvs1.9 mg

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

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2.35%86.8g

Water

11%410g

86.8 gvs410 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 Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour vs Baked White Potatoes:

Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour have 1.9 times more Vitamin B1 and 4.7 times more Vitamin E than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 4.2 times more Vitamin B6 and 3.4 times more Vitamin B9 than Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour.

Comparing minerals per 500 calories for Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour vs Baked White Potatoes:

Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour have 1.5 times more Calcium, 1.3 times more Manganese, 6.6 times more Selenium and 27.8 times more Sodium than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 3.2 times more Copper, 2 times more Iron, 1.8 times more Magnesium, 1.6 times more Phosphorus, 9.2 times more Potassium, 1.3 times more Zinc and 4.7 times more Water than Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour.

Comparison of macro-nutrients per 500 calories:

Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour have 19.6 times more Fat than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.5 times more Carbohydrate, 1.4 times more Sugars and 2 times more Fiber than Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour.
Both Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour and Baked Whole White Potatoes have similar amounts of Energy and Protein per 500 kcal.
Both Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour as well as Baked Whole White Potatoes have insufficient amounts of Fructose, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flourVS Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flourBaked White PotatoesVS Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flourRolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flourVS Baked Red PotatoesBaked White PotatoesVS Baked Red Potatoes

Compare Foods

Comparing Nutrients in 500 calories Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flourVS Baked White Potatoes

Weight per 500 calories

Which food has more nutrients per 500 calories - Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour or Baked White Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: