Comparing Nutrients in 1 kilogram Whole Wheat French Bread VS Rolls, hamburger, whole grain white, calcium-fortified

Macros Ratio

	Protein	Fat	Carbs
Whole Wheat French Bread	14%	4%	82%
Rolls, hamburger, whole grain white, calcium-fortified	15%	12%	73%

Macro Nutrients

	Whole Wheat French Bread	Rolls, hamburger, whole grain white, calcium-fortified	Recommended Dietary Allowance
Energy	82.4% 2390kcal	88% 2550kcal	2900kcal per day for Men 19-50 years
Fat	10.7% 10.4g	36% 35g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	36.3% 11.6g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	84.4% 1.35g	1.6g per day for Men 19-50 years
Omega 6	32% 5.4g	64% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	378% 491g	358% 465g	130g per day for Men 19-50 years
Sugars	0% 0g	128% 93g	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	111% 42g	60.5% 23g	38g per day for Men 19-50 years
Protein	149% 83.3g	166% 93g	56g per day for Men 19-50 years

Vitamins

	Whole Wheat French Bread	Rolls, hamburger, whole grain white, calcium-fortified	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	435% 5.2mg	436% 5.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	194% 2.52mg	243% 3.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	244% 39mg	291% 46.5mg	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	123% 1.6mg	80% 1.04mg	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	240% 960μg	350% 1400μg	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	20% 3mg	22% 3.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.83% 7μg	41.7% 50μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Wheat French Bread	Rolls, hamburger, whole grain white, calcium-fortified	Recommended Dietary Allowance
Calcium	42% 420mg	233% 2330mg	1000mg per day for Men 19-50 years
Copper	209% 1.88mg	199% 1.8mg	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	94% 7.5mg	324% 26mg	8mg per day for Men 19-50 years
Magnesium	124% 520mg	90% 380mg	420mg per day for Men 19-50 years
Manganese	NA	403% 9.26mg	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	227% 1590mg	219% 1530mg	700mg per day for Men 19-50 years
Potassium	48% 1630mg	56% 1900mg	3400mg per day for Men 19-50 years
Selenium	571% 314μg	255% 140μg	55μg per day for Men 19-50 years
Sodium	250% 3750mg	341% 5120mg	1500mg per day for Men 19-50 years
Zinc	105% 11.6mg	186% 20.5mg	11mg per day for Men 19-50 years
Water	10.8% 398g	10.5% 387g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Whole Wheat French Bread vs Rolls, hamburger, whole grain white, calcium-fortified:

• Whole Wheat French or Vienna Bread has 1.5 times more Vitamin B6 than Rolls, hamburger, whole grain white, calcium-fortified.
• While Rolls, hamburger, whole grain white, calcium-fortified contain 1.3 times more Vitamin B2, 1.5 times more Vitamin B9 and 7.1 times more Vitamin K than Whole Wheat French or Vienna Bread.
• Both Whole Wheat French or Vienna Bread and Rolls, hamburger, whole grain white, calcium-fortified have similar amounts of Vitamin B1, Vitamin B3 and Vitamin E per 1 kg.
• Both Whole Wheat French or Vienna Bread as well as Rolls, hamburger, whole grain white, calcium-fortified have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Whole Wheat French Bread vs Rolls, hamburger, whole grain white, calcium-fortified:

• Whole Wheat French or Vienna Bread has 1.4 times more Magnesium and 2.2 times more Selenium than Rolls, hamburger, whole grain white, calcium-fortified.
• While Rolls, hamburger, whole grain white, calcium-fortified contain 5.5 times more Calcium, 3.5 times more Iron, 1.4 times more Sodium and 1.8 times more Zinc than Whole Wheat French or Vienna Bread.
• Both Whole Wheat French or Vienna Bread and Rolls, hamburger, whole grain white, calcium-fortified have similar amounts of Copper, Phosphorus, Potassium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Whole Wheat French or Vienna Bread has 1.8 times more Fiber than Rolls, hamburger, whole grain white, calcium-fortified.
• While Rolls, hamburger, whole grain white, calcium-fortified contain 3.4 times more Fat, more Saturated Fat, 3.9 times more Omega 3, 2 times more Omega 6 and more Sugars than Whole Wheat French or Vienna Bread.
• Both Whole Wheat French or Vienna Bread and Rolls, hamburger, whole grain white, calcium-fortified have similar amounts of Energy, Carbohydrate and Protein per 1 kg.
• Both Whole Wheat French or Vienna Bread as well as Rolls, hamburger, whole grain white, calcium-fortified have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.