Comparing Nutrients in 100 calories Rolls, dinner, whole-wheat VS Pie crust, standard-type, prepared from recipe, baked

Weight per 100 calories

• Rolls, dinner, whole-wheat: 37.6g
• Pie crust, standard-type, prepared from recipe, baked: 19g

Pie crust, standard-type, prepared from recipe, baked has 2 times more energy per unit of mass than Rolls, dinner, whole-wheat, which is very high in comparison to other foods. Rolls, dinner, whole-wheat having high energy density.

Discover which food has more nutrients per 100 calories - Rolls, dinner, whole-wheat or Pie crust, standard-type, prepared from recipe, baked?

Macros Ratio

	Protein	Fat	Carbs
Rolls, dinner, whole-wheat	12%	15%	73%
Pie crust, standard-type, prepared from recipe, baked	5%	59%	36%

Macro Nutrients

	Rolls, dinner, whole-wheat	Pie crust, standard-type, prepared from recipe, baked	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.82% 1.77g	6.77% 6.57g	97g per day for Men 19-50 years
Saturated Fat	0.98% 0.31g	5.1% 1.64g	32g per day for Men 19-50 years
Omega 3	2.84% 0.045g	6.6% 0.11g	1.6g per day for Men 19-50 years
Omega 6	4.5% 0.77g	9.56% 1.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.8% 19.2g	6.93% 9g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	0.044% 0.032g	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	7.4% 2.8g	0.85% 0.32g	38g per day for Men 19-50 years
Protein	5.84% 3.27g	2.17% 1.2g	56g per day for Men 19-50 years

Vitamins

	Rolls, dinner, whole-wheat	Pie crust, standard-type, prepared from recipe, baked	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.77% 0.093mg	6.2% 0.074mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.4% 0.057mg	4.04% 0.053mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.64% 1.4mg	3.92% 0.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.68% 0.18mg	0.67% 0.034mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.64% 0.073mg	0.36% 0.005mg	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	2.8% 11.3μg	3.18% 12.7μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.26% 0.34mg	0.39% 0.059mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.63% 0.75μg	2.34% 2.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, dinner, whole-wheat	Pie crust, standard-type, prepared from recipe, baked	Recommended Dietary Allowance
Calcium	4% 40mg	0.19% 1.9mg	1000mg per day for Men 19-50 years
Copper	10% 0.09mg	1.9% 0.017mg	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	11.4% 0.91mg	6.85% 0.55mg	8mg per day for Men 19-50 years
Magnesium	7.6% 32mg	0.63% 2.66mg	420mg per day for Men 19-50 years
Manganese	37.6% 0.86mg	3.55% 0.082mg	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	12% 84.2mg	1.8% 12.7mg	700mg per day for Men 19-50 years
Potassium	3% 102mg	0.37% 12.7mg	3400mg per day for Men 19-50 years
Selenium	33.8% 18.6μg	7.28% 4μg	55μg per day for Men 19-50 years
Sodium	13% 196mg	6.86% 103mg	1500mg per day for Men 19-50 years
Zinc	6.87% 0.76mg	0.76% 0.083mg	11mg per day for Men 19-50 years
Water	0.34% 12.4g	0.05% 1.86g	3700g per day for Men 19-50 years

Rolls, Dinner, Whole-wheat VS Pie Crust, Standard-type, Prepared From Recipe, Baked Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Rolls, dinner, whole-wheat or Pie crust, standard-type, prepared from recipe, baked?

Lets compare vitamin content per 100 calories of Rolls, dinner, whole-wheat vs Pie crust, standard-type, prepared from recipe, baked:

• 100 calories of Rolls, dinner, whole-wheat have 1.3 times more Vitamin B1, 2.2 times more Vitamin B3, 5.5 times more Vitamin B5, 15.5 times more Vitamin B6 and 5.8 times more Vitamin E than Pie crust, standard-type, prepared from recipe, baked.
• While 100 kcal of Pie crust, standard-type, prepared from recipe, baked contain 3.7 times more Vitamin K than Rolls, dinner, whole-wheat.
• Both Rolls, dinner, whole-wheat and Pie crust, standard-type, prepared from recipe, baked provide similar amounts of Vitamin B2 and Vitamin B9 per 100 calories.
• 100 calories of Rolls, dinner, whole-wheat have insufficient amounts of Vitamin K
• 100 calories of Pie crust, standard-type, prepared from recipe, baked have insufficient amounts of Vitamin B5, Vitamin B6 and Vitamin E
• Both Rolls, dinner, whole-wheat as well as Pie crust, standard-type, prepared from recipe, baked have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 100 calories.

Comparing minerals per 100 calories for Rolls, dinner, whole-wheat vs Pie crust, standard-type, prepared from recipe, baked:

• 100 calories of Rolls, dinner, whole-wheat have 21 times more Calcium, 5.2 times more Copper, 1.7 times more Iron, 12 times more Magnesium, 10.6 times more Manganese, 6.6 times more Phosphorus, 8 times more Potassium, 4.6 times more Selenium, 1.9 times more Sodium and 9.1 times more Zinc than Pie crust, standard-type, prepared from recipe, baked.
• 100 calories of Pie crust, standard-type, prepared from recipe, baked lack sufficient amounts of Calcium, Copper, Magnesium, Phosphorus, Potassium and Zinc

Comparison of macro-nutrients per 100 calories:

• 100 calories of Rolls, dinner, whole-wheat have 2.1 times more Carbohydrate, 98.6 times more Sugars, 8.7 times more Fiber and 2.7 times more Protein than Pie crust, standard-type, prepared from recipe, baked.
• While 100 kcal of Pie crust, standard-type, prepared from recipe, baked contain 3.7 times more Fat, 5.2 times more Saturated Fat, 2.3 times more Omega 3 and 2.1 times more Omega 6 than Rolls, dinner, whole-wheat.
• Both Rolls, dinner, whole-wheat and Pie crust, standard-type, prepared from recipe, baked offer comparable quantities of Energy per 100 calories.
• 100 calories of Pie crust, standard-type, prepared from recipe, baked provide inadequate amounts of Fiber