Comparing Nutrients in 500 calories Multicereal Kaiser RollVS Baked Red Potatoes

Weight per 500 calories

Multicereal Kaiser Roll

183g

Baked Red Potatoes

575g

Multicereal Kaiser Roll has 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 500 calories - Multicereal Kaiser Roll or Baked Red Potatoes?

Macros Ratio

Protein Fat Carbs

Multicereal Kaiser Roll

13%

18%

69%

Baked Red Potatoes

10%

88%

500 kcal ▼

Macro Nutrients

Multicereal Kaiser Rollvs Baked Red 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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10%9.9g

Fat

0.89%0.86g

9.9 gvs0.86 g

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

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4%1.3g

Saturated Fat

0.72%0.23g

1.3 gvs0.23 g

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

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103%1.65g

Omega 3

5.4%0.086g

1.65 gvs0.086 g

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

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21.5%3.66g

Omega 6

1.66%0.28g

3.66 gvs0.28 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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63.4%82.4g

Carbohydrate

86.6%113g

82.4 gvs113 g

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

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7.07%5.13g

Sugars

11.3%8.2g

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

5.13 gvs8.2 g

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

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0.076%0.055g

Fructose

3.5%2.53g

≤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]

0.055 gvs2.53 g

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

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%0.055g

Glucose

%3.16g

0.055 gvs3.16 g

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

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%3.66g

Sucrose

%2.6g

3.66 gvs2.6 g

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

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22.7%8.6g

Fiber

27.2%10.3g

8.6 gvs10.3 g

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

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28%15.8g

Protein

23.6%13.2g

15.8 gvs13.2 g

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

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Vitamins

Multicereal Kaiser Rollvs Baked Red Potatoes

0.02%0.18μg

Vitamin A

0.64%5.75μg

RAE, retinol activity equivalents

0.18 μgvs5.75 μg

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

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61%0.73mg

Vitamin B1

34.5%0.41mg

Thiamine

0.73 mgvs0.41 mg

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

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29.6%0.38mg

Vitamin B2

22%0.29mg

Riboflavin

0.38 mgvs0.29 mg

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

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33%5.3mg

Vitamin B3

57.3%9.17mg

Niacin, nicotinic acid, niacinamide

5.3 mgvs9.17 mg

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

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14.7%0.73mg

Vitamin B5

39%1.96mg

Pantothenic acid

0.73 mgvs1.96 mg

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

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26.8%0.35mg

Vitamin B6

94%1.2mg

Pyridoxine

0.35 mgvs1.2 mg

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

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8.97%2.7μg

Vitamin B7

Biotin

2.7 μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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28.4%114μg

Vitamin B9

38.8%155μg

Folates and Folic Acid

114 μgvs155 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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0.081%0.073mg

Vitamin C

80.5%72.4mg

Ascorbic acid

0.073 mgvs72.4 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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13.8%2.07mg

Vitamin E

3.07%0.46mg

Tocopherols and Tocotrienols

2.07 mgvs0.46 mg

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

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4.27%5.13μg

Vitamin K

13.4%16μg

Phytomenadione or phylloquinone

5.13 μgvs16 μg

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

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Minerals

Multicereal Kaiser Rollvs Baked Red Potatoes

15.6%156mg

Calcium

5.17%51.7mg

156 mgvs51.7 mg

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

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73.3%0.66mg

Copper

111%1mg

0.66 mgvs1 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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73.3%5.86mg

Iron

50.3%4.02mg

5.86 mgvs4.02 mg

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

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34%143mg

Magnesium

38.3%161mg

143 mgvs161 mg

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

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104%2.4mg

Manganese

43.2%0.99mg

2.4 mgvs0.99 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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14%6.23μg

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

6.23 μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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48.7%341mg

Phosphorus

59%414mg

341 mgvs414 mg

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

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14%471mg

Potassium

92%3132mg

471 mgvs3132 mg

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

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80%44μg

Selenium

44 μgvsNA μg

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

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73.3%1099mg

Sodium

4.6%69mg

1099 mgvs69 mg

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

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27.3%3mg

Zinc

21%2.3mg

3 mgvs2.3 mg

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

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1.8%66g

Water

12%441g

66 gvs441 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 Multicereal Kaiser Roll vs Baked Red Potatoes:

Vegan Multigrain Kaiser Roll, 60g has 1.8 times more Vitamin B1, 1.3 times more Vitamin B2 and 4.5 times more Vitamin E than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 1.7 times more Vitamin B3, 2.7 times more Vitamin B5, 3.5 times more Vitamin B6, 1.4 times more Vitamin B9, 988.4 times more Vitamin C and 3.1 times more Vitamin K than Vegan Multigrain Kaiser Roll, 60g.
Both Vegan Multigrain Kaiser Roll, 60g as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Multicereal Kaiser Roll vs Baked Red Potatoes:

Vegan Multigrain Kaiser Roll, 60g has 3 times more Calcium, 1.5 times more Iron, 2.4 times more Manganese, 15.9 times more Sodium and 1.3 times more Zinc than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 1.5 times more Copper, 6.7 times more Potassium and 6.7 times more Water than Vegan Multigrain Kaiser Roll, 60g.
Both Vegan Multigrain Kaiser Roll, 60g and Baked Whole Red Potatoes have similar amounts of Magnesium and Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Vegan Multigrain Kaiser Roll, 60g has 11.5 times more Fat, 19.1 times more Omega 3 and 13 times more Omega 6 than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 1.4 times more Carbohydrate and 1.6 times more Sugars than Vegan Multigrain Kaiser Roll, 60g.
Both Vegan Multigrain Kaiser Roll, 60g and Baked Whole Red Potatoes have similar amounts of Energy, Fiber and Protein per 500 kcal.
Both Vegan Multigrain Kaiser Roll, 60g as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Multicereal Kaiser RollVS Yuba, Dry tofu skinBaked Red PotatoesVS Yuba, Dry tofu skinMulticereal Kaiser RollVS Frozen Crinkle Cut French Fried Potatoes with SaltBaked Red PotatoesVS Frozen Crinkle Cut French Fried Potatoes with Salt

Compare Foods

Comparing Nutrients in 500 calories Multicereal Kaiser RollVS Baked Red Potatoes

Weight per 500 calories

Which food has more nutrients per 500 calories - Multicereal Kaiser Roll or Baked Red Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: