Comparing Nutrients in 100 calories Rolls, dinner, wheat VS Rolls, dinner, whole-wheat

Weight per 100 calories

• Rolls, dinner, wheat: 36.6g
• Rolls, dinner, whole-wheat: 37.6g

Both foods have similar energy densities which is high in comparison to other foods.

Which food has more nutrients per 100 calories - Rolls, dinner, wheat or Rolls, dinner, whole-wheat?

Macros Ratio

	Protein	Fat	Carbs
Rolls, dinner, wheat	13%	21%	66%
Rolls, dinner, whole-wheat	12%	15%	73%

Macro Nutrients

	Rolls, dinner, wheat	Rolls, dinner, whole-wheat	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	2.38% 2.3g	1.82% 1.77g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.55g	0.98% 0.31g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	2.84% 0.045g	1.6g per day for Men 19-50 years
Omega 6	2.26% 0.38g	4.5% 0.77g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	14.8% 19.2g	130g per day for Men 19-50 years
Sugars	0.82% 0.6g	4.4% 3.2g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	3.66% 1.4g	7.4% 2.8g	38g per day for Men 19-50 years
Protein	5.63% 3.15g	5.84% 3.27g	56g per day for Men 19-50 years

Vitamins

	Rolls, dinner, wheat	Rolls, dinner, whole-wheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	7.77% 0.093mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.7% 0.1mg	4.4% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.32% 1.5mg	8.64% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.67% 0.13mg	3.68% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.14% 0.028mg	5.64% 0.073mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.5% 22μg	2.8% 11.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.88% 0.13mg	2.26% 0.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.82% 0.99μg	0.63% 0.75μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, dinner, wheat	Rolls, dinner, whole-wheat	Recommended Dietary Allowance
Calcium	6.45% 64.5mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	6.1% 0.055mg	10% 0.09mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	16.3% 1.3mg	11.4% 0.91mg	8mg per day for Men 19-50 years
Magnesium	3.14% 13mg	7.6% 32mg	420mg per day for Men 19-50 years
Manganese	16.3% 0.37mg	37.6% 0.86mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	5.44% 38mg	12% 84.2mg	700mg per day for Men 19-50 years
Potassium	1.24% 42mg	3% 102mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	33.8% 18.6μg	55μg per day for Men 19-50 years
Sodium	12.8% 192mg	13% 196mg	1500mg per day for Men 19-50 years
Zinc	3% 0.33mg	6.87% 0.76mg	11mg per day for Men 19-50 years
Water	0.37% 13.6g	0.34% 12.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Rolls, dinner, wheat vs Rolls, dinner, whole-wheat:

• Rolls, dinner, wheat have 1.7 times more Vitamin B1, 1.8 times more Vitamin B2 and 1.9 times more Vitamin B9 than Rolls, dinner, whole-wheat.
• While Rolls, dinner, whole-wheat contain 1.4 times more Vitamin B5, 2.6 times more Vitamin B6 and 2.6 times more Vitamin E than Rolls, dinner, wheat.
• Both Rolls, dinner, wheat and Rolls, dinner, whole-wheat have similar amounts of Vitamin B3 per 100 kcal.
• Both Rolls, dinner, wheat as well as Rolls, dinner, whole-wheat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Rolls, dinner, wheat vs Rolls, dinner, whole-wheat:

• Rolls, dinner, wheat have 1.6 times more Calcium and 1.4 times more Iron than Rolls, dinner, whole-wheat.
• While Rolls, dinner, whole-wheat contain 1.6 times more Copper, 2.4 times more Magnesium, 2.3 times more Manganese, 2.2 times more Phosphorus, 2.4 times more Potassium, 1.5 times more Selenium and 2.3 times more Zinc than Rolls, dinner, wheat.
• Both Rolls, dinner, wheat and Rolls, dinner, whole-wheat have similar amounts of Sodium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Rolls, dinner, wheat have 1.3 times more Fat and 1.7 times more Saturated Fat than Rolls, dinner, whole-wheat.
• While Rolls, dinner, whole-wheat contain 2.1 times more Omega 3, 2 times more Omega 6, 5.3 times more Sugars and 2 times more Fiber than Rolls, dinner, wheat.
• Both Rolls, dinner, wheat and Rolls, dinner, whole-wheat have similar amounts of Energy, Carbohydrate and Protein per 100 kcal.
• Both Rolls, dinner, wheat as well as Rolls, dinner, whole-wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.