Comparing Nutrients in 14 ounces Rolls, hamburger, whole grain white, calcium-fortified VS Whole Grain Bagels

Macros Ratio

	Protein	Fat	Carbs
Rolls, hamburger, whole grain white, calcium-fortified	15%	12%	73%
Whole Grain Bagels	15%	0%	85%

Macro Nutrients

	Rolls, hamburger, whole grain white, calcium-fortified	Whole Grain Bagels	Recommended Dietary Allowance
Energy	35% 1012kcal	35% 1012kcal	2900kcal per day for Men 19-50 years
Fat	14.3% 14g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	14.4% 4.6g	0% 0g	32g per day for Men 19-50 years
Omega 3	33.5% 0.54g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	25.4% 4.3g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	142% 185g	166% 216g	130g per day for Men 19-50 years
Sugars	51% 37g	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	24% 9.13g	49% 18.7g	38g per day for Men 19-50 years
Protein	66% 37g	66% 37g	56g per day for Men 19-50 years

Vitamins

	Rolls, hamburger, whole grain white, calcium-fortified	Whole Grain Bagels	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	173% 2.08mg	231% 2.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	96% 1.25mg	121% 1.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	115% 18.5mg	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	31.8% 0.41mg	44.3% 0.58mg	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	139% 556μg	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	8.73% 1.3mg	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.5% 20μg	1.65% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, hamburger, whole grain white, calcium-fortified	Whole Grain Bagels	Recommended Dietary Allowance
Calcium	92% 925mg	37% 369mg	1000mg per day for Men 19-50 years
Copper	79% 0.71mg	69.2% 0.62mg	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	128% 10.3mg	208% 16.6mg	8mg per day for Men 19-50 years
Magnesium	36% 151mg	38.7% 163mg	420mg per day for Men 19-50 years
Manganese	160% 3.68mg	NA	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	86.7% 607mg	81.6% 572mg	700mg per day for Men 19-50 years
Potassium	22% 754mg	20.5% 699mg	3400mg per day for Men 19-50 years
Selenium	101% 55.6μg	190% 104μg	55μg per day for Men 19-50 years
Sodium	135% 2032mg	98% 1476mg	1500mg per day for Men 19-50 years
Zinc	74% 8.14mg	58.5% 6.43mg	11mg per day for Men 19-50 years
Water	4.15% 153g	3.7% 137g	3700g per day for Men 19-50 years

Nutrient Comparison: Rolls, hamburger, whole grain white, calcium-fortified VS Whole Grain Bagels per 14 oz

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

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

• 14 ounces of Rolls, hamburger, whole grain white, calcium-fortified have 1.4 times more Vitamin E and 10 times more Vitamin K than Whole Grain Bagels.
• While 14 oz of Whole Grain White Bagels contain 1.3 times more Vitamin B1, 1.3 times more Vitamin B2 and 1.4 times more Vitamin B6 than Rolls, hamburger, whole grain white, calcium-fortified.
• Both Rolls, hamburger, whole grain white, calcium-fortified and Whole Grain Bagels provide similar amounts of Vitamin B3 and Vitamin B9 per 14 ounces.
• 14 ounces of Whole Grain Bagels have insufficient amounts of Vitamin E and Vitamin K
• Both Rolls, hamburger, whole grain white, calcium-fortified as well as Whole Grain White Bagels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Rolls, hamburger, whole grain white, calcium-fortified vs Whole Grain Bagels:

• 14 ounces of Rolls, hamburger, whole grain white, calcium-fortified have 2.5 times more Calcium, 1.4 times more Sodium and 1.3 times more Zinc than Whole Grain Bagels.
• While 14 oz of Whole Grain White Bagels contain 1.6 times more Iron and 1.9 times more Selenium than Rolls, hamburger, whole grain white, calcium-fortified.
• Both Rolls, hamburger, whole grain white, calcium-fortified and Whole Grain Bagels contain similar levels of Copper, Magnesium, Phosphorus and Potassium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Rolls, hamburger, whole grain white, calcium-fortified have more Fat, more Saturated Fat, more Omega 3 and more Omega 6 than Whole Grain Bagels.
• While 14 oz of Whole Grain White Bagels contain 2 times more Fiber than Rolls, hamburger, whole grain white, calcium-fortified.
• Both Rolls, hamburger, whole grain white, calcium-fortified and Whole Grain Bagels offer comparable quantities of Energy, Carbohydrate, Sugars and Protein per 14 ounces.
• 14 ounces of Whole Grain Bagels provide inadequate amounts of Omega 3 and Omega 6