Comparing Nutrients in 14 ounces Rolls, hamburger or hot dog, whole wheat VS Rolls, hamburger or hot dog, wheat/cracked wheat

Macros Ratio

	Protein	Fat	Carbs
Rolls, hamburger or hot dog, whole wheat	18%	15%	67%
Rolls, hamburger or hot dog, wheat/cracked wheat	17%	12%	71%

Macro Nutrients

	Rolls, hamburger or hot dog, whole wheat	Rolls, hamburger or hot dog, wheat/cracked wheat	Recommended Dietary Allowance
Energy	37% 1068kcal	37% 1068kcal	2900kcal per day for Men 19-50 years
Fat	18% 17.4g	14.8% 14.3g	97g per day for Men 19-50 years
Saturated Fat	11.4% 3.66g	9.25% 2.96g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	46% 0.73g	1.6g per day for Men 19-50 years
Omega 6	37.4% 6.35g	37.6% 6.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	137% 178g	144% 188g	130g per day for Men 19-50 years
Sugars	32.4% 23.5g	37.8% 27.4g	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	13.4% 9.7g	16.4% 12g	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	% 8.06g	% 9.13g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	63.7% 24.2g	44% 16.7g	38g per day for Men 19-50 years
Protein	87.7% 49g	83% 46.4g	56g per day for Men 19-50 years

Vitamins

	Rolls, hamburger or hot dog, whole wheat	Rolls, hamburger or hot dog, wheat/cracked wheat	Recommended Dietary Allowance
Vitamin A	14.6% 131μg	12% 107μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	146% 1.75mg	176% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57% 0.74mg	89% 1.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	112% 18mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	67% 3.35mg	52.2% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.2% 0.77mg	38.8% 0.5mg	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	41.7% 167μg	83.3% 333μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	31.4% 0.75μg	31.4% 0.75μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.73% 5.16mg	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	11% 1.63mg	10.6% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15% 18μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, hamburger or hot dog, whole wheat	Rolls, hamburger or hot dog, wheat/cracked wheat	Recommended Dietary Allowance
Calcium	78.6% 786mg	77.8% 778mg	1000mg per day for Men 19-50 years
Copper	105% 0.95mg	72.8% 0.65mg	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	120% 9.6mg	145% 11.6mg	8mg per day for Men 19-50 years
Magnesium	76.5% 321mg	44.4% 187mg	420mg per day for Men 19-50 years
Manganese	399% 9.17mg	213% 4.9mg	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	123% 861mg	87.3% 611mg	700mg per day for Men 19-50 years
Potassium	28.2% 960mg	21% 718mg	3400mg per day for Men 19-50 years
Selenium	237% 131μg	193% 106μg	55μg per day for Men 19-50 years
Sodium	126% 1893mg	123% 1838mg	1500mg per day for Men 19-50 years
Zinc	61.7% 6.8mg	42.2% 4.64mg	11mg per day for Men 19-50 years
Water	3.85% 143g	3.78% 140g	3700g per day for Men 19-50 years

Nutrient Comparison: Rolls, hamburger or hot dog, whole wheat VS Rolls, hamburger or hot dog, wheat/cracked wheat per 14 oz

Compare the macro and micronutrient content in 14 oz of Rolls, hamburger or hot dog, whole wheat versus 14 oz of Rolls, hamburger or hot dog, wheat/cracked 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, whole wheat vs Rolls, hamburger or hot dog, wheat/cracked wheat:

• 14 ounces of Rolls, hamburger or hot dog, whole wheat have 1.2 times more Vitamin A, 1.3 times more Vitamin B5 and 1.5 times more Vitamin B6 than Rolls, hamburger or hot dog, wheat/cracked wheat.
• While 14 oz of Rolls, hamburger or hot dog, wheat/cracked wheat contain 1.6 times more Vitamin B2, 2 times more Vitamin B9 and 1.5 times more Vitamin K than Rolls, hamburger or hot dog, whole wheat.
• Both Rolls, hamburger or hot dog, whole wheat and Rolls, hamburger or hot dog, wheat/cracked wheat provide similar amounts of Vitamin B1, Vitamin B3, Vitamin B12 and Vitamin E per 14 ounces.
• Both Rolls, hamburger or hot dog, whole wheat as well as Rolls, hamburger or hot dog, wheat/cracked wheat have insufficient amounts of Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Rolls, hamburger or hot dog, whole wheat vs Rolls, hamburger or hot dog, wheat/cracked wheat:

• 14 ounces of Rolls, hamburger or hot dog, whole wheat have 1.4 times more Copper, 1.7 times more Magnesium, 1.9 times more Manganese, 1.4 times more Phosphorus, 1.3 times more Potassium, 1.2 times more Selenium and 1.5 times more Zinc than Rolls, hamburger or hot dog, wheat/cracked wheat.
• Both Rolls, hamburger or hot dog, whole wheat and Rolls, hamburger or hot dog, wheat/cracked wheat contain similar levels of Calcium, Iron and Sodium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Rolls, hamburger or hot dog, whole wheat have 1.2 times more Fat, 1.2 times more Saturated Fat and 1.5 times more Fiber than Rolls, hamburger or hot dog, wheat/cracked wheat.
• Both Rolls, hamburger or hot dog, whole wheat and Rolls, hamburger or hot dog, wheat/cracked wheat offer comparable quantities of Energy, Omega 3, Omega 6, Carbohydrate, Sugars, Fructose and Protein per 14 ounces.