Comparing Nutrients in 1 kilogram Rolls, hamburger or hot dog, wheat/cracked wheat VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Rolls, hamburger or hot dog, wheat/cracked wheat	17%	12%	71%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Rolls, hamburger or hot dog, wheat/cracked wheat	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	93% 2690kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	37.2% 36g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	23.3% 7.46g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	116% 1.85g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	95% 16g	4.35% 0.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	364% 473g	47.6% 62g	130g per day for Men 19-50 years
Sugars	95% 69g	48.6% 35.2g	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	41.2% 30g	26% 19g	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	% 16.3g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.2g	g per day for Men 19-50 years
Fiber	111% 42g	26.3% 10g	38g per day for Men 19-50 years
Protein	209% 117g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Rolls, hamburger or hot dog, wheat/cracked wheat	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	30% 270μg	10% 90μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	443% 5.32mg	38.3% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	224% 2.9mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	299% 47.8mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	132% 6.6mg	22.8% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	98% 1.27mg	13% 0.17mg	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	12.5% 50μg	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	87.8% 79mg	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	26.7% 4mg	55.3% 8.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	56.7% 68μg	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, hamburger or hot dog, wheat/cracked wheat	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	196% 1960mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	183% 1.65mg	124% 1.12mg	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	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	112% 470mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	536% 12.3mg	25.7% 0.59mg	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	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	53.2% 1810mg	61% 2070mg	3400mg per day for Men 19-50 years
Selenium	485% 267μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	309% 4630mg	147% 2210mg	1500mg per day for Men 19-50 years
Zinc	106% 11.7mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	9.52% 352g	24.7% 915g	3700g per day for Men 19-50 years

Nutrient Comparison: Rolls, hamburger or hot dog, wheat/cracked wheat VS Stewed Canned Tomatoes 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 Stewed Canned Tomatoes 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 Stewed Canned Tomatoes:

• 1 kilogram of Rolls, hamburger or hot dog, wheat/cracked wheat has 3 times more Vitamin A, 11.6 times more Vitamin B1, 8.3 times more Vitamin B2, 6.7 times more Vitamin B3, 5.8 times more Vitamin B5, 7.5 times more Vitamin B6, 16.8 times more Vitamin B9, more Vitamin B12 and 2.8 times more Vitamin K than Stewed Canned Tomatoes.
• While 1 kg of Stewed Canned Ripe Red Tomatoes contains 6.1 times more Vitamin C and 2.1 times more Vitamin E 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 Stewed Canned Tomatoes have insufficient amounts of Vitamin A, Vitamin B6, Vitamin B9 and Vitamin B12
• Both Rolls, hamburger or hot dog, wheat/cracked wheat as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Rolls, hamburger or hot dog, wheat/cracked wheat vs Stewed Canned Tomatoes:

• 1 kilogram of Rolls, hamburger or hot dog, wheat/cracked wheat has 5.8 times more Calcium, 1.5 times more Copper, 2.2 times more Iron, 3.9 times more Magnesium, 20.9 times more Manganese, 7.7 times more Phosphorus, 44.5 times more Selenium, 2.1 times more Sodium and 6.9 times more Zinc than Stewed Canned Tomatoes.
• While 1 kg of Stewed Canned Ripe Red Tomatoes contains 2.6 times more Water than Rolls, hamburger or hot dog, wheat/cracked wheat.
• Both Rolls, hamburger or hot dog, wheat/cracked wheat and Stewed Canned Tomatoes contain similar levels of Potassium per one kilogram.
• 1 kilogram of Stewed Canned Tomatoes lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Rolls, hamburger or hot dog, wheat/cracked wheat has 10.3 times more Energy, 19 times more Fat, 28.7 times more Saturated Fat, 61.7 times more Omega 3, 21.7 times more Omega 6, 7.6 times more Carbohydrate, 2 times more Sugars, 1.6 times more Fructose, 4.2 times more Fiber and 12.8 times more Protein than Stewed Canned Tomatoes.
• 1 kilogram of Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein