Comparing Nutrients in 1 kilogram Rolls, hamburger or hot dog, wheat/cracked wheat VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Rolls, hamburger or hot dog, wheat/cracked wheat	17%	12%	71%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Rolls, hamburger or hot dog, wheat/cracked wheat	Dried Beechnuts	Recommended Dietary Allowance
Energy	93% 2690kcal	199% 5760kcal	2900kcal per day for Men 19-50 years
Fat	37.2% 36g	515% 500g	97g per day for Men 19-50 years
Saturated Fat	23.3% 7.46g	179% 57g	32g per day for Men 19-50 years
Omega 3	116% 1.85g	1063% 17g	1.6g per day for Men 19-50 years
Omega 6	95% 16g	1082% 184g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	364% 473g	258% 335g	130g per day for Men 19-50 years
Sugars	95% 69g	NA	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	41.2% 30g	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	% 23g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	111% 42g	NA	38g per day for Men 19-50 years
Protein	209% 117g	111% 62g	56g per day for Men 19-50 years

Vitamins

	Rolls, hamburger or hot dog, wheat/cracked wheat	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	30% 270μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	443% 5.32mg	253% 3.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	224% 2.9mg	285% 3.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	299% 47.8mg	55% 8.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	132% 6.6mg	185% 9.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	98% 1.27mg	526% 6.84mg	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	210% 840μg	283% 1130μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	79% 1.9μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	14.4% 13mg	172% 155mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	26.7% 4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	56.7% 68μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, hamburger or hot dog, wheat/cracked wheat	Dried Beechnuts	Recommended Dietary Allowance
Calcium	196% 1960mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	183% 1.65mg	744% 6.7mg	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	365% 29mg	308% 24.6mg	8mg per day for Men 19-50 years
Magnesium	112% 470mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	536% 12.3mg	583% 13.4mg	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	220% 1540mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	53.2% 1810mg	299% 10170mg	3400mg per day for Men 19-50 years
Selenium	485% 267μg	NA	55μg per day for Men 19-50 years
Sodium	309% 4630mg	25.3% 380mg	1500mg per day for Men 19-50 years
Zinc	106% 11.7mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	9.52% 352g	1.8% 66g	3700g per day for Men 19-50 years

Nutrient Comparison: Rolls, hamburger or hot dog, wheat/cracked wheat VS Dried Beechnuts per 1 kg

Compare the macro and micronutrient content in 1 kg of Rolls, hamburger or hot dog, wheat/cracked wheat versus 1 kg of Dried Beechnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Rolls, hamburger or hot dog, wheat/cracked wheat vs Dried Beechnuts:

• 1 kilogram of Rolls, hamburger or hot dog, wheat/cracked wheat has more Vitamin A, 1.8 times more Vitamin B1, 5.4 times more Vitamin B3 and more Vitamin B12 than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 1.3 times more Vitamin B2, 1.4 times more Vitamin B5, 5.4 times more Vitamin B6, 1.3 times more Vitamin B9 and 11.9 times more Vitamin C than Rolls, hamburger or hot dog, wheat/cracked wheat.
• 1 kilogram of Rolls, hamburger or hot dog, wheat/cracked wheat have insufficient amounts of Vitamin C
• 1 kilogram of Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12

Comparing minerals per 1 kilogram for Rolls, hamburger or hot dog, wheat/cracked wheat vs Dried Beechnuts:

• 1 kilogram of Rolls, hamburger or hot dog, wheat/cracked wheat has 196 times more Calcium, more Magnesium, more Phosphorus, 12.2 times more Sodium and 3.3 times more Zinc than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 4.1 times more Copper and 5.6 times more Potassium than Rolls, hamburger or hot dog, wheat/cracked wheat.
• Both Rolls, hamburger or hot dog, wheat/cracked wheat and Dried Beechnuts contain similar levels of Iron and Manganese per one kilogram.
• 1 kilogram of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Rolls, hamburger or hot dog, wheat/cracked wheat has 1.4 times more Carbohydrate and 1.9 times more Protein than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 2.1 times more Energy, 13.9 times more Fat, 7.7 times more Saturated Fat, 9.2 times more Omega 3 and 11.4 times more Omega 6 than Rolls, hamburger or hot dog, wheat/cracked wheat.