Comparing Nutrients in 14 ounces Rolls, french VS Rolls, hamburger or hotdog, plain

Macros Ratio

	Protein	Fat	Carbs
Rolls, french	13%	14%	73%
Rolls, hamburger or hotdog, plain	14%	13%	73%

Macro Nutrients

	Rolls, french	Rolls, hamburger or hotdog, plain	Recommended Dietary Allowance
Energy	38% 1099kcal	38% 1107kcal	2900kcal per day for Men 19-50 years
Fat	17.6% 17g	16% 15.5g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	10.4% 3.34g	32g per day for Men 19-50 years
Omega 3	9.67% 0.15g	45.4% 0.73g	1.6g per day for Men 19-50 years
Omega 6	18.6% 3.16g	37.3% 6.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	153% 199g	153% 199g	130g per day for Men 19-50 years
Sugars	1.7% 1.23g	40% 29g	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	13.6% 9.9g	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	% 9g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	33.4% 12.7g	19% 7.14g	38g per day for Men 19-50 years
Protein	61% 34g	69.2% 38.8g	56g per day for Men 19-50 years

Vitamins

	Rolls, french	Rolls, hamburger or hotdog, plain	Recommended Dietary Allowance
Vitamin A	0% 0μg	12.8% 115μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	173% 2.08mg	180% 2.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	91% 1.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	108% 17.3mg	104% 16.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.15mg	19.2% 0.25mg	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	112% 448μg	93% 373μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	33% 0.79μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	5.73% 5.16mg	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	7.14% 1.07mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.95% 7.14μg	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, french	Rolls, hamburger or hotdog, plain	Recommended Dietary Allowance
Calcium	36% 361mg	57% 572mg	1000mg per day for Men 19-50 years
Copper	59.5% 0.54mg	48% 0.43mg	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	134% 10.8mg	170% 13.6mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	88.4% 2.03mg	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	47.6% 333mg	57.3% 401mg	700mg per day for Men 19-50 years
Potassium	13.3% 452mg	14.2% 484mg	3400mg per day for Men 19-50 years
Selenium	201% 111μg	196% 108μg	55μg per day for Men 19-50 years
Sodium	152% 2278mg	131% 1961mg	1500mg per day for Men 19-50 years
Zinc	32.5% 3.57mg	26.3% 2.9mg	11mg per day for Men 19-50 years
Water	3.73% 138g	3.7% 136g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Rolls, french vs Rolls, hamburger or hotdog, plain:

• Rolls, french have 1.2 times more Vitamin B9 than Rolls, hamburger or hotdog, plain.
• While Rolls, hamburger or hotdog, plain contain more Vitamin A, 1.6 times more Vitamin B6, more Vitamin B12, more Vitamin C and 2.7 times more Vitamin K than Rolls, french.
• Both Rolls, french and Rolls, hamburger or hotdog, plain have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin E per 14 oz.
• Both Rolls, french as well as Rolls, hamburger or hotdog, plain have insufficient amounts of Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Rolls, french vs Rolls, hamburger or hotdog, plain:

• Rolls, french have 1.2 times more Copper and 1.2 times more Zinc than Rolls, hamburger or hotdog, plain.
• While Rolls, hamburger or hotdog, plain contain 1.6 times more Calcium and 1.3 times more Iron than Rolls, french.
• Both Rolls, french and Rolls, hamburger or hotdog, plain have similar amounts of Magnesium, Manganese, Phosphorus, Potassium, Selenium and Sodium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Rolls, french have 1.8 times more Fiber than Rolls, hamburger or hotdog, plain.
• While Rolls, hamburger or hotdog, plain contain 4.7 times more Omega 3, 2 times more Omega 6 and 23.5 times more Sugars than Rolls, french.
• Both Rolls, french and Rolls, hamburger or hotdog, plain have similar amounts of Energy, Fat, Saturated Fat, Carbohydrate and Protein per 14 oz.
• Both Rolls, french as well as Rolls, hamburger or hotdog, plain have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.