Comparing Nutrients in 1 kilogram Rolls, hamburger or hot dog, wheat/cracked wheat VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Rolls, hamburger or hot dog, wheat/cracked wheat	17%	12%	71%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Rolls, hamburger or hot dog, wheat/cracked wheat	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	93% 2690kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	37.2% 36g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	23.3% 7.46g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	116% 1.85g	NA	1.6g per day for Men 19-50 years
Omega 6	95% 16g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	364% 473g	201% 262g	130g per day for Men 19-50 years
Sugars	95% 69g	9.5% 6.9g	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	68.4% 26g	38g per day for Men 19-50 years
Protein	209% 117g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Rolls, hamburger or hot dog, wheat/cracked wheat	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	30% 270μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	443% 5.32mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	224% 2.9mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	299% 47.8mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	132% 6.6mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	98% 1.27mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	79% 1.9μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	14.4% 13mg	19% 17mg	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	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	196% 1960mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	183% 1.65mg	NA	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	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	112% 470mg	NA	420mg per day for Men 19-50 years
Manganese	536% 12.3mg	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	220% 1540mg	NA	700mg per day for Men 19-50 years
Potassium	53.2% 1810mg	132% 4500mg	3400mg per day for Men 19-50 years
Selenium	485% 267μg	NA	55μg per day for Men 19-50 years
Sodium	309% 4630mg	199% 2980mg	1500mg per day for Men 19-50 years
Zinc	106% 11.7mg	NA	11mg per day for Men 19-50 years
Water	9.52% 352g	18.4% 681g	3700g per day for Men 19-50 years

Nutrient Comparison: Rolls, hamburger or hot dog, wheat/cracked wheat VS Frozen Roasted Potatoes with Salt 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 Frozen Roasted Potatoes with Salt 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 Frozen Roasted Potatoes with Salt:

• Both Rolls, hamburger or hot dog, wheat/cracked wheat and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 1 kg
• Both Rolls, hamburger or hot dog, wheat/cracked wheat as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Rolls, hamburger or hot dog, wheat/cracked wheat vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Rolls, hamburger or hot dog, wheat/cracked wheat has 13.1 times more Calcium, 5.8 times more Iron and 1.6 times more Sodium than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 2.5 times more Potassium than Rolls, hamburger or hot dog, wheat/cracked wheat.
• 1 kilogram of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Rolls, hamburger or hot dog, wheat/cracked wheat has 2.1 times more Energy, 2 times more Fat, 4.5 times more Saturated Fat, 1.8 times more Carbohydrate, 10 times more Sugars, 1.6 times more Fiber and 5.3 times more Protein than Frozen Roasted Potatoes with Salt.