Comparing Nutrients in 100 calories Baked White PotatoesVS Rolls, hamburger or hot dog, wheat/cracked wheat

Weight per 100 calories

Baked White Potatoes

109g

Rolls, hamburger or hot dog, wheat/cracked wheat

37.2g

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 100 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%

100 kcal ▼

Macro Nutrients

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

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.17%0.16g

Fat

1.4%1.34g

0.16 gvs1.34 g

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

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0.14%0.043g

Saturated Fat

0.87%0.28g

0.043 gvs0.28 g

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

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1%0.016g

Omega 3

4.3%0.069g

0.016 gvs0.069 g

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

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0.31%0.053g

Omega 6

3.5%0.6g

0.053 gvs0.6 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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17.6%23g

Carbohydrate

13.5%17.6g

23 gvs17.6 g

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

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2.3%1.66g

Sugars

3.54%2.57g

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

1.66 gvs2.57 g

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

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0.54%0.39g

Fructose

1.53%1.1g

≤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]

0.39 gvs1.1 g

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

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%0.68g

Glucose

%0.86g

0.68 gvs0.86 g

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

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%0.43g

Sucrose

%0g

0.43 gvs0 g

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

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6%2.3g

Fiber

4.1%1.56g

2.3 gvs1.56 g

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

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4.08%2.3g

Protein

7.76%4.35g

2.3 gvs4.35 g

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

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Vitamins

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

0.12%1.1μg

Vitamin A

1.1%10μg

RAE, retinol activity equivalents

1.1 μgvs10 μg

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

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4.35%0.052mg

Vitamin B1

16.5%0.2mg

Thiamine

0.052 mgvs0.2 mg

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

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3.6%0.047mg

Vitamin B2

8.32%0.11mg

Riboflavin

0.047 mgvs0.11 mg

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

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10.4%1.66mg

Vitamin B3

11%1.78mg

Niacin, nicotinic acid, niacinamide

1.66 mgvs1.78 mg

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

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8.33%0.42mg

Vitamin B5

4.9%0.24mg

Pantothenic acid

0.42 mgvs0.24 mg

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

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17.6%0.23mg

Vitamin B6

3.63%0.047mg

Pyridoxine

0.23 mgvs0.047 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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10.3%41.3μg

Vitamin B9

7.8%31.2μg

Folates and Folic Acid

41.3 μgvs31.2 μg

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

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0%0μg

Vitamin B12

2.94%0.071μg

Cobalamin

0 μgvs0.071 μg

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

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15.2%13.7mg

Vitamin C

0.54%0.48mg

Ascorbic acid

13.7 mgvs0.48 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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0.29%0.043mg

Vitamin E

0.99%0.15mg

Tocopherols and Tocotrienols

0.043 mgvs0.15 mg

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

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2.45%2.93μg

Vitamin K

2.1%2.53μg

Phytomenadione or phylloquinone

2.93 μgvs2.53 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

1.1%11mg

Calcium

7.3%73mg

11 mgvs73 mg

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

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15.3%0.14mg

Copper

6.8%0.061mg

0.14 mgvs0.061 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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8.7%0.7mg

Iron

13.6%1.1mg

0.7 mgvs1.1 mg

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

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7%29.3mg

Magnesium

4.16%17.5mg

29.3 mgvs17.5 mg

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

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8.93%0.21mg

Manganese

20%0.46mg

0.21 mgvs0.46 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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11.6%81.5mg

Phosphorus

8.18%57.2mg

81.5 mgvs57.2 mg

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

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17.4%591mg

Potassium

1.98%67.3mg

591 mgvs67.3 mg

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

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0.99%0.54μg

Selenium

18%9.93μg

0.54 μgvs9.93 μg

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

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0.51%7.6mg

Sodium

11.5%172mg

7.6 mgvs172 mg

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

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3.46%0.38mg

Zinc

3.95%0.43mg

0.38 mgvs0.43 mg

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

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2.2%82g

Water

0.35%13g

82 gvs13 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 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 100 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 100 kcal.

Comparing minerals per 100 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 100 kcal.

Comparison of macro-nutrients per 100 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 100 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 100 kcal.

Compare more foods per 100 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 100 calories Baked White PotatoesVS Rolls, hamburger or hot dog, wheat/cracked wheat

Weight per 100 calories

Which food has more nutrients per 100 calories - Baked White Potatoes or Rolls, hamburger or hot dog, wheat/cracked wheat?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: