Comparing Nutrients in 1 kilogram Crackers, standard snack-type, with whole wheat VS Rolls, hamburger or hot dog, whole wheat

Macros Ratio

	Protein	Fat	Carbs
Crackers, standard snack-type, with whole wheat	6%	35%	59%
Rolls, hamburger or hot dog, whole wheat	18%	15%	67%

Macro Nutrients

	Crackers, standard snack-type, with whole wheat	Rolls, hamburger or hot dog, whole wheat	Recommended Dietary Allowance
Energy	160% 4630kcal	93% 2690kcal	2900kcal per day for Men 19-50 years
Fat	184% 178g	45% 43.8g	97g per day for Men 19-50 years
Saturated Fat	136% 43.5g	28.8% 9.2g	32g per day for Men 19-50 years
Omega 3	558% 8.9g	108% 1.73g	1.6g per day for Men 19-50 years
Omega 6	414% 70.4g	94% 16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	526% 684g	346% 449g	130g per day for Men 19-50 years
Sugars	144% 104g	81.7% 59.2g	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	2.5% 1.8g	33.7% 24.4g	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	% 2.4g	% 20.3g	g per day for Men 19-50 years
Sucrose	% 97g	% 0g	g per day for Men 19-50 years
Fiber	129% 49g	161% 61g	38g per day for Men 19-50 years
Protein	130% 73g	221% 124g	56g per day for Men 19-50 years

Vitamins

	Crackers, standard snack-type, with whole wheat	Rolls, hamburger or hot dog, whole wheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	36.7% 330μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	267% 3.2mg	368% 4.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	187% 2.43mg	144% 1.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	278% 44.5mg	283% 45.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	95% 4.75mg	169% 8.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	138% 1.8mg	149% 1.94mg	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	145% 580μg	105% 420μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	79% 1.9μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	14.4% 13mg	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	193% 29mg	27.3% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	118% 142μg	37.5% 45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, standard snack-type, with whole wheat	Rolls, hamburger or hot dog, whole wheat	Recommended Dietary Allowance
Calcium	167% 1670mg	198% 1980mg	1000mg per day for Men 19-50 years
Copper	219% 1.97mg	266% 2.4mg	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	456% 36.5mg	303% 24mg	8mg per day for Men 19-50 years
Magnesium	112% 470mg	193% 810mg	420mg per day for Men 19-50 years
Manganese	398% 9.16mg	1004% 23mg	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	509% 3560mg	310% 2170mg	700mg per day for Men 19-50 years
Potassium	61.5% 2090mg	71% 2420mg	3400mg per day for Men 19-50 years
Selenium	158% 87μg	598% 329μg	55μg per day for Men 19-50 years
Sodium	499% 7480mg	318% 4770mg	1500mg per day for Men 19-50 years
Zinc	101% 11mg	155% 17mg	11mg per day for Men 19-50 years
Water	0.74% 27.3g	9.7% 359g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, standard snack-type, with whole wheat VS Rolls, hamburger or hot dog, whole wheat per 1 kg

Compare the macro and micronutrient content in 1 kg of Crackers, standard snack-type, with whole wheat versus 1 kg of Rolls, hamburger or hot dog, whole wheat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Crackers, standard snack-type, with whole wheat vs Rolls, hamburger or hot dog, whole wheat:

• 1 kilogram of Crackers, standard snack-type, with whole wheat has 1.3 times more Vitamin B2, 1.4 times more Vitamin B9, 7.1 times more Vitamin E and 3.2 times more Vitamin K than Rolls, hamburger or hot dog, whole wheat.
• While 1 kg of Rolls, hamburger or hot dog, whole wheat contains more Vitamin A, 1.4 times more Vitamin B1, 1.8 times more Vitamin B5 and more Vitamin B12 than Crackers, standard snack-type, with whole wheat.
• Both Crackers, standard snack-type, with whole wheat and Rolls, hamburger or hot dog, whole wheat provide similar amounts of Vitamin B3 and Vitamin B6 per one kilogram.
• 1 kilogram of Crackers, standard snack-type, with whole wheat have insufficient amounts of Vitamin A and Vitamin B12
• Both Crackers, standard snack-type, with whole wheat as well as Rolls, hamburger or hot dog, whole wheat have insufficient amounts of Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Crackers, standard snack-type, with whole wheat vs Rolls, hamburger or hot dog, whole wheat:

• 1 kilogram of Crackers, standard snack-type, with whole wheat has 1.5 times more Iron, 1.6 times more Phosphorus and 1.6 times more Sodium than Rolls, hamburger or hot dog, whole wheat.
• While 1 kg of Rolls, hamburger or hot dog, whole wheat contains 1.7 times more Magnesium, 2.5 times more Manganese, 3.8 times more Selenium and 1.5 times more Zinc than Crackers, standard snack-type, with whole wheat.
• Both Crackers, standard snack-type, with whole wheat and Rolls, hamburger or hot dog, whole wheat contain similar levels of Calcium, Copper and Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Crackers, standard snack-type, with whole wheat has 1.7 times more Energy, 4.1 times more Fat, 4.7 times more Saturated Fat, 5.2 times more Omega 3, 4.4 times more Omega 6, 1.5 times more Carbohydrate and 1.8 times more Sugars than Rolls, hamburger or hot dog, whole wheat.
• While 1 kg of Rolls, hamburger or hot dog, whole wheat contains 13.6 times more Fructose and 1.7 times more Protein than Crackers, standard snack-type, with whole wheat.
• Both Crackers, standard snack-type, with whole wheat and Rolls, hamburger or hot dog, whole wheat offer comparable quantities of Fiber per one kilogram.