Comparing Nutrients in 1 kilogram Rolls, hamburger, whole grain white, calcium-fortified VS Whole Grain Bagels

Macros Ratio

	Protein	Fat	Carbs
Rolls, hamburger, whole grain white, calcium-fortified	15%	12%	73%
Whole Grain Bagels	15%	0%	85%

Macro Nutrients

	Rolls, hamburger, whole grain white, calcium-fortified	Whole Grain Bagels	Recommended Dietary Allowance
Energy	88% 2550kcal	88% 2550kcal	2900kcal per day for Men 19-50 years
Fat	36% 35g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	36.3% 11.6g	0% 0g	32g per day for Men 19-50 years
Omega 3	84.4% 1.35g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	64% 11g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	358% 465g	419% 545g	130g per day for Men 19-50 years
Sugars	128% 93g	128% 93g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	60.5% 23g	124% 47g	38g per day for Men 19-50 years
Protein	166% 93g	166% 93g	56g per day for Men 19-50 years

Vitamins

	Rolls, hamburger, whole grain white, calcium-fortified	Whole Grain Bagels	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	436% 5.23mg	582% 7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	243% 3.16mg	304% 3.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	291% 46.5mg	291% 46.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80% 1.04mg	112% 1.45mg	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	350% 1400μg	350% 1400μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	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	22% 3.3mg	16% 2.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	41.7% 50μg	4.17% 5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, hamburger, whole grain white, calcium-fortified	Whole Grain Bagels	Recommended Dietary Allowance
Calcium	233% 2330mg	93% 930mg	1000mg per day for Men 19-50 years
Copper	199% 1.8mg	174% 1.57mg	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	324% 26mg	524% 42mg	8mg per day for Men 19-50 years
Magnesium	90% 380mg	98% 410mg	420mg per day for Men 19-50 years
Manganese	403% 9.26mg	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	219% 1530mg	206% 1440mg	700mg per day for Men 19-50 years
Potassium	56% 1900mg	51.8% 1760mg	3400mg per day for Men 19-50 years
Selenium	255% 140μg	478% 263μg	55μg per day for Men 19-50 years
Sodium	341% 5120mg	248% 3720mg	1500mg per day for Men 19-50 years
Zinc	186% 20.5mg	147% 16mg	11mg per day for Men 19-50 years
Water	10.5% 387g	9.33% 345g	3700g per day for Men 19-50 years

Nutrient Comparison: Rolls, hamburger, whole grain white, calcium-fortified VS Whole Grain Bagels per 1 kg

Compare the macro and micronutrient content in 1 kg of Rolls, hamburger, whole grain white, calcium-fortified versus 1 kg of Whole Grain Bagels to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Rolls, hamburger, whole grain white, calcium-fortified vs Whole Grain Bagels:

• 1 kilogram of Rolls, hamburger, whole grain white, calcium-fortified has 1.4 times more Vitamin E and 10 times more Vitamin K than Whole Grain Bagels.
• While 1 kg of Whole Grain White Bagels contains 1.3 times more Vitamin B1, 1.3 times more Vitamin B2 and 1.4 times more Vitamin B6 than Rolls, hamburger, whole grain white, calcium-fortified.
• Both Rolls, hamburger, whole grain white, calcium-fortified and Whole Grain Bagels provide similar amounts of Vitamin B3 and Vitamin B9 per one kilogram.
• 1 kilogram of Whole Grain Bagels have insufficient amounts of Vitamin E and Vitamin K
• Both Rolls, hamburger, whole grain white, calcium-fortified as well as Whole Grain White Bagels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Rolls, hamburger, whole grain white, calcium-fortified vs Whole Grain Bagels:

• 1 kilogram of Rolls, hamburger, whole grain white, calcium-fortified has 2.5 times more Calcium, 1.4 times more Sodium and 1.3 times more Zinc than Whole Grain Bagels.
• While 1 kg of Whole Grain White Bagels contains 1.6 times more Iron and 1.9 times more Selenium than Rolls, hamburger, whole grain white, calcium-fortified.
• Both Rolls, hamburger, whole grain white, calcium-fortified and Whole Grain Bagels contain similar levels of Copper, Magnesium, Phosphorus and Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Rolls, hamburger, whole grain white, calcium-fortified has more Fat, more Saturated Fat, more Omega 3 and more Omega 6 than Whole Grain Bagels.
• While 1 kg of Whole Grain White Bagels contains 2 times more Fiber than Rolls, hamburger, whole grain white, calcium-fortified.
• Both Rolls, hamburger, whole grain white, calcium-fortified and Whole Grain Bagels offer comparable quantities of Energy, Carbohydrate, Sugars and Protein per one kilogram.
• 1 kilogram of Whole Grain Bagels provide inadequate amounts of Omega 3 and Omega 6