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Comparing Nutrients in 5 ounces Rolls, hamburger or hot dog, wheat/cracked wheatVS Baked White Potatoes

Macros Ratio

Protein Fat Carbs

Rolls, hamburger or hot dog, wheat/cracked wheat
17%
12%
71%
Baked White Potatoes
9%
1%
90%
5 oz ▼

Macro Nutrients

13%381kcal
Energy
4.5%130kcal
381 kcalvs130 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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5.28%5.1g
Fat
0.22%0.21g
5.1 gvs0.21 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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3.3%1.06g
Saturated Fat
0.18%0.057g
1.06 gvs0.057 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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16.4%0.26g
Omega 3
1.33%0.021g
0.26 gvs0.021 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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13.4%2.3g
Omega 6
0.41%0.069g
2.3 gvs0.069 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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51.6%67g
Carbohydrate
23%30g
67 gvs30 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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13.5%9.8g
Sugars
3%2.17g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
9.8 gvs2.17 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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5.85%4.24g
Fructose
0.7%0.51g
≤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]
4.24 gvs0.51 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%3.26g
Glucose
%0.89g
3.26 gvs0.89 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0g
Sucrose
%0.57g
0 gvs0.57 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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15.7%5.95g
Fiber
7.83%2.98g
5.95 gvs2.98 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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29.6%16.6g
Protein
5.3%2.98g
16.6 gvs2.98 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

4.25%38.3μg
Vitamin A
0.16%1.4μg
RAE, retinol activity equivalents
38.3 μgvs1.4 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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63%0.75mg
Vitamin B1
5.67%0.068mg
Thiamine
0.75 mgvs0.068 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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31.7%0.41mg
Vitamin B2
4.7%0.061mg
Riboflavin
0.41 mgvs0.061 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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42.3%6.77mg
Vitamin B3
13.5%2.17mg
Niacin, nicotinic acid, niacinamide
6.77 mgvs2.17 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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18.7%0.93mg
Vitamin B5
11%0.54mg
Pantothenic acid
0.93 mgvs0.54 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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14%0.18mg
Vitamin B6
23%0.3mg
Pyridoxine
0.18 mgvs0.3 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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29.8%119μg
Vitamin B9
13.5%54μg
Folates and Folic Acid
119 μgvs54 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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11.2%0.27μg
Vitamin B12
0%0μg
Cobalamin
0.27 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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2.05%1.84mg
Vitamin C
20%18mg
Ascorbic acid
1.84 mgvs18 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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3.78%0.57mg
Vitamin E
0.38%0.057mg
Tocopherols and Tocotrienols
0.57 mgvs0.057 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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8.03%9.64μg
Vitamin K
3.2%3.83μg
Phytomenadione or phylloquinone
9.64 μgvs3.83 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

27.8%278mg
Calcium
1.4%14mg
278 mgvs14 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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26%0.23mg
Copper
20%0.18mg
0.23 mgvs0.18 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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51.7%4.14mg
Iron
11.3%0.91mg
4.14 mgvs0.91 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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16%66.6mg
Magnesium
9.1%38.3mg
66.6 mgvs38.3 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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76%1.75mg
Manganese
11.6%0.27mg
1.75 mgvs0.27 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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31%218mg
Phosphorus
15%106mg
218 mgvs106 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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7.55%257mg
Potassium
22.7%771mg
257 mgvs771 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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69%38μg
Selenium
1.3%0.71μg
38 μgvs0.71 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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43.8%656mg
Sodium
0.66%9.92mg
656 mgvs9.92 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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15%1.66mg
Zinc
4.5%0.5mg
1.66 mgvs0.5 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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1.35%50g
Water
2.9%107g
50 gvs107 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 5 ounces of Rolls, hamburger or hot dog, wheat/cracked wheat vs Baked White Potatoes:
Comparing minerals per 5 ounces for Rolls, hamburger or hot dog, wheat/cracked wheat vs Baked White Potatoes:
Comparison of macro-nutrients per 5 ounces:



Compare more foods per 5 oz: