Comparing Nutrients in 100 calories Rolls, hamburger, whole grain white, calcium-fortified VS Crackers, toast thins, low sodium

Weight per 100 calories

• Rolls, hamburger, whole grain white, calcium-fortified: 39.2g
• Crackers, toast thins, low sodium: 22.6g

Crackers, toast thins, low sodium have 1.7 times more energy per unit of mass than Rolls, hamburger, whole grain white, calcium-fortified, which is very high in comparison to other foods. Rolls, hamburger, whole grain white, calcium-fortified having high energy density.

Discover which food has more nutrients per 100 calories - Rolls, hamburger, whole grain white, calcium-fortified or Crackers, toast thins, low sodium?

Macros Ratio

	Protein	Fat	Carbs
Rolls, hamburger, whole grain white, calcium-fortified	15%	12%	73%
Crackers, toast thins, low sodium	6%	33%	61%

Macro Nutrients

	Rolls, hamburger, whole grain white, calcium-fortified	Crackers, toast thins, low sodium	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.37g	3.76% 3.65g	97g per day for Men 19-50 years
Saturated Fat	1.43% 0.46g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	3.3% 0.053g	13.7% 0.22g	1.6g per day for Men 19-50 years
Omega 6	2.5% 0.43g	10% 1.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18.2g	11.8% 15.3g	130g per day for Men 19-50 years
Sugars	5.03% 3.65g	4.03% 2.9g	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	2.37% 0.9g	5.78% 2.2g	38g per day for Men 19-50 years
Protein	6.5% 3.65g	2.6% 1.46g	56g per day for Men 19-50 years

Vitamins

	Rolls, hamburger, whole grain white, calcium-fortified	Crackers, toast thins, low sodium	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.21mg	7.03% 0.084mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.53% 0.12mg	2.2% 0.029mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.82mg	5.26% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.14% 0.041mg	5.3% 0.069mg	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	13.7% 55μg	1.87% 7.47μg	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	0.86% 0.13mg	2.55% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.63% 1.96μg	5.2% 6.24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, hamburger, whole grain white, calcium-fortified	Crackers, toast thins, low sodium	Recommended Dietary Allowance
Calcium	9.14% 91mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	7.8% 0.07mg	7.7% 0.069mg	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	12.7% 1mg	9.84% 0.79mg	8mg per day for Men 19-50 years
Magnesium	3.55% 15mg	5.5% 23mg	420mg per day for Men 19-50 years
Manganese	15.8% 0.36mg	NA	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	8.57% 60mg	8.6% 60mg	700mg per day for Men 19-50 years
Potassium	2.2% 74.5mg	2.04% 69.2mg	3400mg per day for Men 19-50 years
Selenium	10% 5.5μg	19% 10.4μg	55μg per day for Men 19-50 years
Sodium	13.4% 201mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	7.3% 0.8mg	4% 0.44mg	11mg per day for Men 19-50 years
Water	0.41% 15g	0.05% 1.84g	3700g per day for Men 19-50 years

Rolls, Hamburger, Whole Grain White, Calcium-fortified VS Crackers, Toast Thins, Low Sodium Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Rolls, hamburger, whole grain white, calcium-fortified or Crackers, toast thins, low sodium?

Lets compare vitamin content per 100 calories of Rolls, hamburger, whole grain white, calcium-fortified vs Crackers, toast thins, low sodium:

• 100 calories of Rolls, hamburger, whole grain white, calcium-fortified have 2.4 times more Vitamin B1, 4.3 times more Vitamin B2, 2.2 times more Vitamin B3 and 7.4 times more Vitamin B9 than Crackers, toast thins, low sodium.
• While 100 kcal of Crackers, toast thins, low sodium contain 1.7 times more Vitamin B6, 3 times more Vitamin E and 3.2 times more Vitamin K than Rolls, hamburger, whole grain white, calcium-fortified.
• 100 calories of Rolls, hamburger, whole grain white, calcium-fortified have insufficient amounts of Vitamin E and Vitamin K
• 100 calories of Crackers, toast thins, low sodium have insufficient amounts of Vitamin B9
• Both Rolls, hamburger, whole grain white, calcium-fortified as well as Crackers, toast thins, low sodium have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Rolls, hamburger, whole grain white, calcium-fortified vs Crackers, toast thins, low sodium:

• 100 calories of Rolls, hamburger, whole grain white, calcium-fortified have more Calcium, 1.3 times more Iron, 5 times more Sodium and 1.8 times more Zinc than Crackers, toast thins, low sodium.
• While 100 kcal of Crackers, toast thins, low sodium contain 1.5 times more Magnesium and 1.9 times more Selenium than Rolls, hamburger, whole grain white, calcium-fortified.
• Both Rolls, hamburger, whole grain white, calcium-fortified and Crackers, toast thins, low sodium contain similar levels of Copper, Phosphorus and Potassium per 100 calories.
• 100 calories of Crackers, toast thins, low sodium lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Rolls, hamburger, whole grain white, calcium-fortified have 1.2 times more Sugars and 2.5 times more Protein than Crackers, toast thins, low sodium.
• While 100 kcal of Crackers, toast thins, low sodium contain 2.7 times more Fat, 1.6 times more Saturated Fat, 4.1 times more Omega 3, 4.1 times more Omega 6 and 2.4 times more Fiber than Rolls, hamburger, whole grain white, calcium-fortified.
• Both Rolls, hamburger, whole grain white, calcium-fortified and Crackers, toast thins, low sodium offer comparable quantities of Energy and Carbohydrate per 100 calories.