Comparing Nutrients in 100 calories Rolls, hamburger or hot dog, wheat/cracked wheatVS Baked Red Potatoes

Weight per 100 calories

Rolls, hamburger or hot dog, wheat/cracked wheat

37.2g

Baked Red Potatoes

115g

Rolls, hamburger or hot dog, wheat/cracked wheat have 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 100 calories - Rolls, hamburger or hot dog, wheat/cracked wheat or Baked Red Potatoes?

Macros Ratio

Protein Fat Carbs

Rolls, hamburger or hot dog, wheat/cracked wheat

17%

12%

71%

Baked Red Potatoes

10%

88%

100 kcal ▼

Macro Nutrients

Rolls, hamburger or hot dog, wheat/cracked wheatvs Baked Red Potatoes

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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1.4%1.34g

Fat

0.18%0.17g

1.34 gvs0.17 g

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

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0.87%0.28g

Saturated Fat

0.14%0.046g

0.28 gvs0.046 g

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

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4.3%0.069g

Omega 3

1.08%0.017g

0.069 gvs0.017 g

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

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3.5%0.6g

Omega 6

0.33%0.056g

0.6 gvs0.056 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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13.5%17.6g

Carbohydrate

17.3%22.5g

17.6 gvs22.5 g

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

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3.54%2.57g

Sugars

2.27%1.64g

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

2.57 gvs1.64 g

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

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1.53%1.1g

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]

1.1 gvs0.51 g

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

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%0.86g

Glucose

%0.63g

0.86 gvs0.63 g

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

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%0g

Sucrose

%0.52g

0 gvs0.52 g

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

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4.1%1.56g

Fiber

5.44%2.07g

1.56 gvs2.07 g

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

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7.76%4.35g

Protein

4.72%2.64g

4.35 gvs2.64 g

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

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Vitamins

Rolls, hamburger or hot dog, wheat/cracked wheatvs Baked Red Potatoes

1.1%10μg

Vitamin A

0.13%1.15μg

RAE, retinol activity equivalents

10 μgvs1.15 μg

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

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16.5%0.2mg

Vitamin B1

6.9%0.083mg

Thiamine

0.2 mgvs0.083 mg

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

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8.32%0.11mg

Vitamin B2

4.42%0.057mg

Riboflavin

0.11 mgvs0.057 mg

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

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11%1.78mg

Vitamin B3

11.5%1.83mg

Niacin, nicotinic acid, niacinamide

1.78 mgvs1.83 mg

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

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4.9%0.24mg

Vitamin B5

7.84%0.39mg

Pantothenic acid

0.24 mgvs0.39 mg

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

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3.63%0.047mg

Vitamin B6

18.7%0.24mg

Pyridoxine

0.047 mgvs0.24 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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7.8%31.2μg

Vitamin B9

7.76%31μg

Folates and Folic Acid

31.2 μgvs31 μg

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

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2.94%0.071μg

Vitamin B12

0%0μg

Cobalamin

0.071 μgvs0 μg

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

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0.54%0.48mg

Vitamin C

16%14.5mg

Ascorbic acid

0.48 mgvs14.5 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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0.99%0.15mg

Vitamin E

0.61%0.092mg

Tocopherols and Tocotrienols

0.15 mgvs0.092 mg

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

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2.1%2.53μg

Vitamin K

2.7%3.2μg

Phytomenadione or phylloquinone

2.53 μgvs3.2 μg

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

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Minerals

Rolls, hamburger or hot dog, wheat/cracked wheatvs Baked Red Potatoes

7.3%73mg

Calcium

1.03%10.3mg

73 mgvs10.3 mg

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

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6.8%0.061mg

Copper

22.2%0.2mg

0.061 mgvs0.2 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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13.6%1.1mg

Iron

10%0.8mg

1.1 mgvs0.8 mg

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

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4.16%17.5mg

Magnesium

7.66%32mg

17.5 mgvs32 mg

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

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20%0.46mg

Manganese

8.65%0.2mg

0.46 mgvs0.2 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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8.18%57.2mg

Phosphorus

12%82.8mg

57.2 mgvs82.8 mg

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

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1.98%67.3mg

Potassium

18.4%626mg

67.3 mgvs626 mg

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

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18%9.93μg

Selenium

9.93 μgvsNA μg

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

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11.5%172mg

Sodium

0.92%13.8mg

172 mgvs13.8 mg

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

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3.95%0.43mg

Zinc

4.18%0.46mg

0.43 mgvs0.46 mg

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

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0.35%13g

Water

2.4%88g

13 gvs88 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 Rolls, hamburger or hot dog, wheat/cracked wheat vs Baked Red Potatoes:

Rolls, hamburger or hot dog, wheat/cracked wheat have 8.7 times more Vitamin A, 2.4 times more Vitamin B1, 1.9 times more Vitamin B2 and more Vitamin B12 than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 1.6 times more Vitamin B5, 5.2 times more Vitamin B6, 30 times more Vitamin C and 1.3 times more Vitamin K than Rolls, hamburger or hot dog, wheat/cracked wheat.
Both Rolls, hamburger or hot dog, wheat/cracked wheat and Baked Whole Red Potatoes have similar amounts of Vitamin B3 and Vitamin B9 per 100 kcal.
Both Rolls, hamburger or hot dog, wheat/cracked wheat as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin D and Vitamin E in 100 kcal.

Comparing minerals per 100 calories for Rolls, hamburger or hot dog, wheat/cracked wheat vs Baked Red Potatoes:

Rolls, hamburger or hot dog, wheat/cracked wheat have 7 times more Calcium, 1.3 times more Iron, 2.3 times more Manganese and 12.5 times more Sodium than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 3.3 times more Copper, 1.8 times more Magnesium, 1.4 times more Phosphorus, 9.3 times more Potassium and 6.7 times more Water than Rolls, hamburger or hot dog, wheat/cracked wheat.
Both Rolls, hamburger or hot dog, wheat/cracked wheat and Baked Whole Red Potatoes have similar amounts of Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Rolls, hamburger or hot dog, wheat/cracked wheat have 7.8 times more Fat, 4 times more Omega 3, 10.6 times more Omega 6, 1.6 times more Sugars, 2.2 times more Fructose and 1.6 times more Protein than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 1.3 times more Carbohydrate and 1.3 times more Fiber than Rolls, hamburger or hot dog, wheat/cracked wheat.
Both Rolls, hamburger or hot dog, wheat/cracked wheat and Baked Whole Red Potatoes have similar amounts of Energy per 100 kcal.
Both Rolls, hamburger or hot dog, wheat/cracked wheat as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Rolls, hamburger or hot dog, wheat/cracked wheatVS Rolls, hamburger or hot dog, whole wheatBaked Red PotatoesVS Rolls, hamburger or hot dog, whole wheatRolls, hamburger or hot dog, wheat/cracked wheatVS Frozen Crinkle Cut French Fried Potatoes with SaltBaked Red PotatoesVS Frozen Crinkle Cut French Fried Potatoes with Salt

Compare Foods

Comparing Nutrients in 100 calories Rolls, hamburger or hot dog, wheat/cracked wheatVS Baked Red Potatoes

Weight per 100 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: