Comparing Nutrients in 1 kilogram Rolls, hamburger or hot dog, whole wheat VS Whole Wheat French Bread

Macros Ratio

	Protein	Fat	Carbs
Rolls, hamburger or hot dog, whole wheat	18%	15%	67%
Whole Wheat French Bread	14%	4%	82%

Macro Nutrients

	Rolls, hamburger or hot dog, whole wheat	Whole Wheat French Bread	Recommended Dietary Allowance
Energy	93% 2690kcal	82.4% 2390kcal	2900kcal per day for Men 19-50 years
Fat	45% 43.8g	10.7% 10.4g	97g per day for Men 19-50 years
Saturated Fat	28.8% 9.2g	0% 0g	32g per day for Men 19-50 years
Omega 3	108% 1.73g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	94% 16g	32% 5.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	346% 449g	378% 491g	130g per day for Men 19-50 years
Sugars	81.7% 59.2g	0% 0g	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	33.7% 24.4g	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	% 20.3g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	161% 61g	111% 42g	38g per day for Men 19-50 years
Protein	221% 124g	149% 83.3g	56g per day for Men 19-50 years

Vitamins

	Rolls, hamburger or hot dog, whole wheat	Whole Wheat French Bread	Recommended Dietary Allowance
Vitamin A	36.7% 330μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	368% 4.4mg	435% 5.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	144% 1.87mg	194% 2.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	283% 45.2mg	244% 39mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	169% 8.43mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	149% 1.94mg	123% 1.6mg	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	105% 420μg	240% 960μg	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	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	27.3% 4.1mg	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37.5% 45μg	5.83% 7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, hamburger or hot dog, whole wheat	Whole Wheat French Bread	Recommended Dietary Allowance
Calcium	198% 1980mg	42% 420mg	1000mg per day for Men 19-50 years
Copper	266% 2.4mg	209% 1.88mg	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	303% 24mg	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	193% 810mg	124% 520mg	420mg per day for Men 19-50 years
Manganese	1004% 23mg	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	310% 2170mg	227% 1590mg	700mg per day for Men 19-50 years
Potassium	71% 2420mg	48% 1630mg	3400mg per day for Men 19-50 years
Selenium	598% 329μg	571% 314μg	55μg per day for Men 19-50 years
Sodium	318% 4770mg	250% 3750mg	1500mg per day for Men 19-50 years
Zinc	155% 17mg	105% 11.6mg	11mg per day for Men 19-50 years
Water	9.7% 359g	10.8% 398g	3700g per day for Men 19-50 years

Nutrient Comparison: Rolls, hamburger or hot dog, whole wheat VS Whole Wheat French Bread per 1 kg

Compare the macro and micronutrient content in 1 kg of Rolls, hamburger or hot dog, whole wheat versus 1 kg of Whole Wheat French Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Rolls, hamburger or hot dog, whole wheat vs Whole Wheat French Bread:

• 1 kilogram of Rolls, hamburger or hot dog, whole wheat has more Vitamin A, 1.2 times more Vitamin B6, more Vitamin B12, 1.4 times more Vitamin E and 6.4 times more Vitamin K than Whole Wheat French Bread.
• While 1 kg of Whole Wheat French or Vienna Bread contains 1.3 times more Vitamin B2 and 2.3 times more Vitamin B9 than Rolls, hamburger or hot dog, whole wheat.
• Both Rolls, hamburger or hot dog, whole wheat and Whole Wheat French Bread provide similar amounts of Vitamin B1 and Vitamin B3 per one kilogram.
• 1 kilogram of Whole Wheat French Bread have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin K
• Both Rolls, hamburger or hot dog, whole wheat as well as Whole Wheat French or Vienna Bread have insufficient amounts of Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Rolls, hamburger or hot dog, whole wheat vs Whole Wheat French Bread:

• 1 kilogram of Rolls, hamburger or hot dog, whole wheat has 4.7 times more Calcium, 1.3 times more Copper, 3.2 times more Iron, 1.6 times more Magnesium, 1.4 times more Phosphorus, 1.5 times more Potassium, 1.3 times more Sodium and 1.5 times more Zinc than Whole Wheat French Bread.
• Both Rolls, hamburger or hot dog, whole wheat and Whole Wheat French Bread contain similar levels of Selenium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Rolls, hamburger or hot dog, whole wheat has 4.2 times more Fat, more Saturated Fat, 4.9 times more Omega 3, 3 times more Omega 6, more Sugars, 1.5 times more Fiber and 1.5 times more Protein than Whole Wheat French Bread.
• Both Rolls, hamburger or hot dog, whole wheat and Whole Wheat French Bread offer comparable quantities of Energy and Carbohydrate per one kilogram.