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

Macros Ratio

	Protein	Fat	Carbs
Rolls, hamburger or hot dog, whole wheat	18%	15%	67%
Sprouted Wheat Bread	28%	0%	72%

Macro Nutrients

	Rolls, hamburger or hot dog, whole wheat	Sprouted Wheat Bread	Recommended Dietary Allowance
Energy	93% 2690kcal	65% 1880kcal	2900kcal per day for Men 19-50 years
Fat	45% 43.8g	0% 0g	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	0% 0g	1.6g per day for Men 19-50 years
Omega 6	94% 16g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	346% 449g	261% 339g	130g per day for Men 19-50 years
Sugars	81.7% 59.2g	36.3% 26.3g	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	139% 53g	38g per day for Men 19-50 years
Protein	221% 124g	235% 132g	56g per day for Men 19-50 years

Vitamins

	Rolls, hamburger or hot dog, whole wheat	Sprouted Wheat 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	194% 2.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	144% 1.87mg	60.8% 0.79mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	283% 45.2mg	146% 23.3mg	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	148% 1.93mg	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	0% 0μg	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	22.7% 3.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37.5% 45μg	9.17% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, hamburger or hot dog, whole wheat	Sprouted Wheat Bread	Recommended Dietary Allowance
Calcium	198% 1980mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	266% 2.4mg	231% 2.08mg	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	236% 19mg	8mg per day for Men 19-50 years
Magnesium	193% 810mg	157% 660mg	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	251% 1760mg	700mg per day for Men 19-50 years
Potassium	71% 2420mg	58.2% 1980mg	3400mg per day for Men 19-50 years
Selenium	598% 329μg	545% 300μg	55μg per day for Men 19-50 years
Sodium	318% 4770mg	316% 4740mg	1500mg per day for Men 19-50 years
Zinc	155% 17mg	114% 12.5mg	11mg per day for Men 19-50 years
Water	9.7% 359g	13.8% 509g	3700g per day for Men 19-50 years

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

• Rolls, hamburger or hot dog, whole wheat have more Vitamin A, 1.9 times more Vitamin B1, 2.4 times more Vitamin B2, 1.9 times more Vitamin B3, more Vitamin B9, more Vitamin B12, more Vitamin C, 1.2 times more Vitamin E and 4.1 times more Vitamin K than Sprouted Wheat Bread.
• Both Rolls, hamburger or hot dog, whole wheat and Sprouted Wheat Bread have similar amounts of Vitamin B6 per 1 kg.
• Both Rolls, hamburger or hot dog, whole wheat as well as Sprouted Wheat Bread have insufficient amounts of Vitamin D in 1 kg.

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

• Rolls, hamburger or hot dog, whole wheat have more Calcium, 1.3 times more Iron, 1.2 times more Magnesium, 1.2 times more Phosphorus, 1.2 times more Potassium and 1.4 times more Zinc than Sprouted Wheat Bread.
• While Sprouted Wheat Bread contains 1.4 times more Water than Rolls, hamburger or hot dog, whole wheat.
• Both Rolls, hamburger or hot dog, whole wheat and Sprouted Wheat Bread have similar amounts of Copper, Selenium and Sodium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Rolls, hamburger or hot dog, whole wheat have 1.4 times more Energy, more Fat, more Saturated Fat, more Omega 3, more Omega 6, 1.3 times more Carbohydrate and 2.3 times more Sugars than Sprouted Wheat Bread.
• Both Rolls, hamburger or hot dog, whole wheat and Sprouted Wheat Bread have similar amounts of Fiber and Protein per 1 kg.
• Both Rolls, hamburger or hot dog, whole wheat as well as Sprouted Wheat Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.