Comparing Nutrients in 14 ounces Rolls, hamburger or hot dog, whole wheat VS Tomato Powder

Macros Ratio

	Protein	Fat	Carbs
Rolls, hamburger or hot dog, whole wheat	18%	15%	67%
Tomato Powder	15%	1%	84%

Macro Nutrients

	Rolls, hamburger or hot dog, whole wheat	Tomato Powder	Recommended Dietary Allowance
Energy	37% 1068kcal	41.3% 1199kcal	2900kcal per day for Men 19-50 years
Fat	18% 17.4g	1.8% 1.75g	97g per day for Men 19-50 years
Saturated Fat	11.4% 3.66g	0.77% 0.25g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	37.4% 6.35g	4% 0.68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	137% 178g	228% 296g	130g per day for Men 19-50 years
Sugars	32.4% 23.5g	240% 174g	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	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	% 8.06g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	63.7% 24.2g	172% 65.5g	38g per day for Men 19-50 years
Protein	87.7% 49g	91% 51.2g	56g per day for Men 19-50 years

Vitamins

	Rolls, hamburger or hot dog, whole wheat	Tomato Powder	Recommended Dietary Allowance
Vitamin A	14.6% 131μg	380% 3421μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	146% 1.75mg	302% 3.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57% 0.74mg	232% 3.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	112% 18mg	227% 36.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	67% 3.35mg	298% 15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.2% 0.77mg	140% 1.8mg	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	119% 476μg	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	515% 463mg	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	324% 48.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15% 18μg	161% 194μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, hamburger or hot dog, whole wheat	Tomato Powder	Recommended Dietary Allowance
Calcium	78.6% 786mg	66% 659mg	1000mg per day for Men 19-50 years
Copper	105% 0.95mg	547% 4.93mg	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	226% 18mg	8mg per day for Men 19-50 years
Magnesium	76.5% 321mg	168% 706mg	420mg per day for Men 19-50 years
Manganese	399% 9.17mg	337% 7.74mg	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	167% 1171mg	700mg per day for Men 19-50 years
Potassium	28.2% 960mg	225% 7648mg	3400mg per day for Men 19-50 years
Selenium	237% 131μg	38.2% 21μg	55μg per day for Men 19-50 years
Sodium	126% 1893mg	35.5% 532mg	1500mg per day for Men 19-50 years
Zinc	61.7% 6.8mg	61.7% 6.8mg	11mg per day for Men 19-50 years
Water	3.85% 143g	0.33% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: Rolls, hamburger or hot dog, whole wheat VS Tomato Powder per 14 oz

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

• 14 ounces of Rolls, hamburger or hot dog, whole wheat have more Vitamin B12 than Tomato Powder.
• While 14 oz of Tomato Powder contain 26.1 times more Vitamin A, 2.1 times more Vitamin B1, 4.1 times more Vitamin B2, 2 times more Vitamin B3, 4.5 times more Vitamin B5, 2.4 times more Vitamin B6, 2.9 times more Vitamin B9, 89.8 times more Vitamin C, 29.9 times more Vitamin E and 10.8 times more Vitamin K than Rolls, hamburger or hot dog, whole wheat.
• 14 ounces of Rolls, hamburger or hot dog, whole wheat have insufficient amounts of Vitamin C
• 14 ounces of Tomato Powder have insufficient amounts of Vitamin B12
• Both Rolls, hamburger or hot dog, whole wheat as well as Tomato Powder have insufficient amounts of Vitamin D in 14 ounces.

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

• 14 ounces of Rolls, hamburger or hot dog, whole wheat have 6.2 times more Selenium and 3.6 times more Sodium than Tomato Powder.
• While 14 oz of Tomato Powder contain 5.2 times more Copper, 1.9 times more Iron, 2.2 times more Magnesium, 1.4 times more Phosphorus and 8 times more Potassium than Rolls, hamburger or hot dog, whole wheat.
• Both Rolls, hamburger or hot dog, whole wheat and Tomato Powder contain similar levels of Calcium, Manganese and Zinc per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Rolls, hamburger or hot dog, whole wheat have 10 times more Fat, 14.9 times more Saturated Fat, 24.7 times more Omega 3 and 9.4 times more Omega 6 than Tomato Powder.
• While 14 oz of Tomato Powder contain 1.7 times more Carbohydrate, 7.4 times more Sugars and 2.7 times more Fiber than Rolls, hamburger or hot dog, whole wheat.
• Both Rolls, hamburger or hot dog, whole wheat and Tomato Powder offer comparable quantities of Energy and Protein per 14 ounces.
• 14 ounces of Tomato Powder provide inadequate amounts of Omega 3 and Omega 6