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

Weight per 500 calories

Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour
152g
Baked White Potatoes
544g

Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour have 3.6 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, whole grain, made with tapioca starch and brown rice flour or Baked White Potatoes?

Macros Ratio

Protein Fat Carbs

Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour
14%
32%
54%
Baked White Potatoes
9%
1%
90%
500 kcal ▼

Macro Nutrients

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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18%17.6g
Fat
0.84%0.82g
17.6 gvs0.82 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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6.56%2.1g
Saturated Fat
0.68%0.22g
2.1 gvs0.22 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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168%2.7g
Omega 3
5.1%0.082g
2.7 gvs0.082 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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28%4.8g
Omega 6
1.57%0.27g
4.8 gvs0.27 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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NA
Cholesterol
0%0mg
NA mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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51.8%67.3g
Carbohydrate
88%115g
67.3 gvs115 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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8.8%6.4g
Sugars
11.5%8.3g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
6.4 gvs8.3 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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1.5%1.1g
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]
1.1 gvs1.96 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.79g
Glucose
%3.42g
0.79 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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44.8%17g
Fiber
30%11.4g
17 gvs11.4 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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32%18g
Protein
20.4%11.4g
18 gvs11.4 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

NA
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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48%0.58mg
Vitamin B1
21.7%0.26mg
Thiamine
0.58 mgvs0.26 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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42%0.55mg
Vitamin B2
18%0.23mg
Riboflavin
0.55 mgvs0.23 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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36%5.76mg
Vitamin B3
52%8.3mg
Niacin, nicotinic acid, niacinamide
5.76 mgvs8.3 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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NA
Vitamin B5
41.6%2.1mg
Pantothenic acid
NA mgvs2.1 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
NA
Vitamin B6
88.2%1.15mg
Pyridoxine
NA mgvs1.15 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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NA
Vitamin B9
51.6%207μg
Folates and Folic Acid
NA μgvs207 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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NA
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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NA
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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NA
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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14%2.1mg
Vitamin E
1.45%0.22mg
Tocopherols and Tocotrienols
2.1 mgvs0.22 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
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

18%179mg
Calcium
5.43%54.3mg
179 mgvs54.3 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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43.7%0.39mg
Copper
76.7%0.69mg
0.39 mgvs0.69 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
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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31%2.5mg
Iron
43.5%3.48mg
2.5 mgvs3.48 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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34.7%146mg
Magnesium
35%147mg
146 mgvs147 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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112%2.57mg
Manganese
44.7%1.03mg
2.57 mgvs1.03 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
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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50.6%354mg
Phosphorus
58.2%408mg
354 mgvs408 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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12.2%415mg
Potassium
87%2957mg
415 mgvs2957 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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69%38μg
Selenium
4.94%2.7μg
38 μgvs2.7 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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51.4%771mg
Sodium
2.54%38mg
771 mgvs38 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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18.7%2.05mg
Zinc
17.3%1.9mg
2.05 mgvs1.9 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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1.23%45.4g
Water
11%410g
45.4 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, whole grain, made with tapioca starch and brown rice flour vs Baked White Potatoes:
Comparing minerals per 500 calories for Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour vs Baked White Potatoes:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 kcal: