Comparing Nutrients in 14 ounces Rolls, hamburger or hot dog, wheat/cracked wheat VS Crackers, standard snack-type, with whole wheat

Macros Ratio

	Protein	Fat	Carbs
Rolls, hamburger or hot dog, wheat/cracked wheat	17%	12%	71%
Crackers, standard snack-type, with whole wheat	6%	35%	59%

Macro Nutrients

	Rolls, hamburger or hot dog, wheat/cracked wheat	Crackers, standard snack-type, with whole wheat	Recommended Dietary Allowance
Energy	37% 1068kcal	63.4% 1838kcal	2900kcal per day for Men 19-50 years
Fat	14.8% 14.3g	73% 71g	97g per day for Men 19-50 years
Saturated Fat	9.25% 2.96g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	46% 0.73g	221% 3.54g	1.6g per day for Men 19-50 years
Omega 6	37.6% 6.4g	164% 28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	144% 188g	209% 271g	130g per day for Men 19-50 years
Sugars	37.8% 27.4g	57% 41.4g	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	16.4% 12g	0.99% 0.71g	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	% 9.13g	% 0.95g	g per day for Men 19-50 years
Sucrose	% 0g	% 38.5g	g per day for Men 19-50 years
Fiber	44% 16.7g	51% 19.4g	38g per day for Men 19-50 years
Protein	83% 46.4g	51.7% 29g	56g per day for Men 19-50 years

Vitamins

	Rolls, hamburger or hot dog, wheat/cracked wheat	Crackers, standard snack-type, with whole wheat	Recommended Dietary Allowance
Vitamin A	12% 107μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	176% 2.1mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	89% 1.15mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	119% 19mg	110% 17.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.2% 2.6mg	37.7% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.8% 0.5mg	55% 0.71mg	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	83.3% 333μg	57.5% 230μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	31.4% 0.75μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.73% 5.16mg	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	10.6% 1.6mg	76.7% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	47% 56.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, hamburger or hot dog, wheat/cracked wheat	Crackers, standard snack-type, with whole wheat	Recommended Dietary Allowance
Calcium	77.8% 778mg	66.3% 663mg	1000mg per day for Men 19-50 years
Copper	72.8% 0.65mg	87% 0.78mg	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	145% 11.6mg	181% 14.5mg	8mg per day for Men 19-50 years
Magnesium	44.4% 187mg	44.4% 187mg	420mg per day for Men 19-50 years
Manganese	213% 4.9mg	158% 3.64mg	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	87.3% 611mg	202% 1413mg	700mg per day for Men 19-50 years
Potassium	21% 718mg	24.4% 830mg	3400mg per day for Men 19-50 years
Selenium	193% 106μg	62.8% 34.5μg	55μg per day for Men 19-50 years
Sodium	123% 1838mg	198% 2969mg	1500mg per day for Men 19-50 years
Zinc	42.2% 4.64mg	40% 4.4mg	11mg per day for Men 19-50 years
Water	3.78% 140g	0.29% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Rolls, hamburger or hot dog, wheat/cracked wheat VS Crackers, standard snack-type, with whole wheat per 14 oz

Compare the macro and micronutrient content in 14 oz of Rolls, hamburger or hot dog, wheat/cracked wheat versus 14 oz of Crackers, standard snack-type, with whole wheat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Rolls, hamburger or hot dog, wheat/cracked wheat vs Crackers, standard snack-type, with whole wheat:

• 14 ounces of Rolls, hamburger or hot dog, wheat/cracked wheat have more Vitamin A, 1.7 times more Vitamin B1, 1.4 times more Vitamin B5, 1.4 times more Vitamin B9 and more Vitamin B12 than Crackers, standard snack-type, with whole wheat.
• While 14 oz of Crackers, standard snack-type, with whole wheat contain 1.4 times more Vitamin B6, 7.3 times more Vitamin E and 2.1 times more Vitamin K than Rolls, hamburger or hot dog, wheat/cracked wheat.
• Both Rolls, hamburger or hot dog, wheat/cracked wheat and Crackers, standard snack-type, with whole wheat provide similar amounts of Vitamin B2 and Vitamin B3 per 14 ounces.
• 14 ounces of Crackers, standard snack-type, with whole wheat have insufficient amounts of Vitamin A and Vitamin B12
• Both Rolls, hamburger or hot dog, wheat/cracked wheat as well as Crackers, standard snack-type, with whole wheat have insufficient amounts of Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Rolls, hamburger or hot dog, wheat/cracked wheat vs Crackers, standard snack-type, with whole wheat:

• 14 ounces of Rolls, hamburger or hot dog, wheat/cracked wheat have 1.3 times more Manganese and 3.1 times more Selenium than Crackers, standard snack-type, with whole wheat.
• While 14 oz of Crackers, standard snack-type, with whole wheat contain 2.3 times more Phosphorus and 1.6 times more Sodium than Rolls, hamburger or hot dog, wheat/cracked wheat.
• Both Rolls, hamburger or hot dog, wheat/cracked wheat and Crackers, standard snack-type, with whole wheat contain similar levels of Calcium, Copper, Iron, Magnesium, Potassium and Zinc per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Rolls, hamburger or hot dog, wheat/cracked wheat have 16.6 times more Fructose and 1.6 times more Protein than Crackers, standard snack-type, with whole wheat.
• While 14 oz of Crackers, standard snack-type, with whole wheat contain 1.7 times more Energy, 4.9 times more Fat, 5.8 times more Saturated Fat, 4.8 times more Omega 3, 4.4 times more Omega 6, 1.4 times more Carbohydrate and 1.5 times more Sugars than Rolls, hamburger or hot dog, wheat/cracked wheat.
• Both Rolls, hamburger or hot dog, wheat/cracked wheat and Crackers, standard snack-type, with whole wheat offer comparable quantities of Fiber per 14 ounces.