Comparing Nutrients in 14 ounces Whole Wheat French Bread VS Rolls, hamburger, whole grain white, calcium-fortified

Macros Ratio

	Protein	Fat	Carbs
Whole Wheat French Bread	14%	4%	82%
Rolls, hamburger, whole grain white, calcium-fortified	15%	12%	73%

Macro Nutrients

	Whole Wheat French Bread	Rolls, hamburger, whole grain white, calcium-fortified	Recommended Dietary Allowance
Energy	32.7% 949kcal	35% 1012kcal	2900kcal per day for Men 19-50 years
Fat	4.26% 4.13g	14.3% 14g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	14.4% 4.6g	32g per day for Men 19-50 years
Omega 3	8.7% 0.14g	33.5% 0.54g	1.6g per day for Men 19-50 years
Omega 6	12.6% 2.15g	25.4% 4.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	150% 195g	142% 185g	130g per day for Men 19-50 years
Sugars	0% 0g	51% 37g	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	44% 16.7g	24% 9.13g	38g per day for Men 19-50 years
Protein	59% 33g	66% 37g	56g per day for Men 19-50 years

Vitamins

	Whole Wheat French Bread	Rolls, hamburger, whole grain white, calcium-fortified	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	173% 2.07mg	173% 2.08mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	96% 1.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	97% 15.5mg	115% 18.5mg	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	49% 0.64mg	31.8% 0.41mg	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	95% 381μg	139% 556μg	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	7.94% 1.2mg	8.73% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.3% 2.78μg	16.5% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Wheat French Bread	Rolls, hamburger, whole grain white, calcium-fortified	Recommended Dietary Allowance
Calcium	16.7% 167mg	92% 925mg	1000mg per day for Men 19-50 years
Copper	83% 0.75mg	79% 0.71mg	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	37.2% 2.98mg	128% 10.3mg	8mg per day for Men 19-50 years
Magnesium	49% 206mg	36% 151mg	420mg per day for Men 19-50 years
Manganese	NA	160% 3.68mg	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	90% 631mg	86.7% 607mg	700mg per day for Men 19-50 years
Potassium	19% 647mg	22% 754mg	3400mg per day for Men 19-50 years
Selenium	227% 125μg	101% 55.6μg	55μg per day for Men 19-50 years
Sodium	99% 1488mg	135% 2032mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	74% 8.14mg	11mg per day for Men 19-50 years
Water	4.27% 158g	4.15% 153g	3700g per day for Men 19-50 years

Nutrient Comparison: Whole Wheat French Bread VS Rolls, hamburger, whole grain white, calcium-fortified per 14 oz

Compare the macro and micronutrient content in 14 oz of Whole Wheat French Bread versus 14 oz of Rolls, hamburger, whole grain white, calcium-fortified to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Whole Wheat French Bread vs Rolls, hamburger, whole grain white, calcium-fortified:

• 14 ounces of Whole Wheat French Bread have 1.5 times more Vitamin B6 than Rolls, hamburger, whole grain white, calcium-fortified.
• While 14 oz of Rolls, hamburger, whole grain white, calcium-fortified contain 1.3 times more Vitamin B2, 1.5 times more Vitamin B9 and 7.1 times more Vitamin K than Whole Wheat French or Vienna Bread.
• Both Whole Wheat French Bread and Rolls, hamburger, whole grain white, calcium-fortified provide similar amounts of Vitamin B1 and Vitamin B3 per 14 ounces.
• 14 ounces of Whole Wheat French Bread have insufficient amounts of Vitamin K
• Both Whole Wheat French or Vienna Bread as well as Rolls, hamburger, whole grain white, calcium-fortified have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Whole Wheat French Bread vs Rolls, hamburger, whole grain white, calcium-fortified:

• 14 ounces of Whole Wheat French Bread have 1.4 times more Magnesium and 2.2 times more Selenium than Rolls, hamburger, whole grain white, calcium-fortified.
• While 14 oz of Rolls, hamburger, whole grain white, calcium-fortified contain 5.5 times more Calcium, 3.5 times more Iron, 1.4 times more Sodium and 1.8 times more Zinc than Whole Wheat French or Vienna Bread.
• Both Whole Wheat French Bread and Rolls, hamburger, whole grain white, calcium-fortified contain similar levels of Copper, Phosphorus and Potassium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Whole Wheat French Bread have 1.8 times more Fiber than Rolls, hamburger, whole grain white, calcium-fortified.
• While 14 oz of Rolls, hamburger, whole grain white, calcium-fortified contain 3.4 times more Fat, more Saturated Fat, 3.9 times more Omega 3, 2 times more Omega 6 and more Sugars than Whole Wheat French or Vienna Bread.
• Both Whole Wheat French Bread and Rolls, hamburger, whole grain white, calcium-fortified offer comparable quantities of Energy, Carbohydrate and Protein per 14 ounces.