Comparing Nutrients in 1 kilogram Rolls, hamburger, whole grain white, calcium-fortified VS Crackers, toast thins, low sodium

Macros Ratio

	Protein	Fat	Carbs
Rolls, hamburger, whole grain white, calcium-fortified	15%	12%	73%
Crackers, toast thins, low sodium	6%	33%	61%

Macro Nutrients

	Rolls, hamburger, whole grain white, calcium-fortified	Crackers, toast thins, low sodium	Recommended Dietary Allowance
Energy	88% 2550kcal	152% 4420kcal	2900kcal per day for Men 19-50 years
Fat	36% 35g	166% 161g	97g per day for Men 19-50 years
Saturated Fat	36.3% 11.6g	101% 32.3g	32g per day for Men 19-50 years
Omega 3	84.4% 1.35g	606% 9.7g	1.6g per day for Men 19-50 years
Omega 6	64% 11g	450% 76.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	358% 465g	520% 677g	130g per day for Men 19-50 years
Sugars	128% 93g	178% 129g	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	255% 97g	38g per day for Men 19-50 years
Protein	166% 93g	115% 64.5g	56g per day for Men 19-50 years

Vitamins

	Rolls, hamburger, whole grain white, calcium-fortified	Crackers, toast thins, low sodium	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	311% 3.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	243% 3.16mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	291% 46.5mg	233% 37.2mg	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	235% 3.05mg	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	82.5% 330μg	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	113% 17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	41.7% 50μg	230% 276μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, hamburger, whole grain white, calcium-fortified	Crackers, toast thins, low sodium	Recommended Dietary Allowance
Calcium	233% 2330mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	199% 1.8mg	341% 3.07mg	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	435% 34.8mg	8mg per day for Men 19-50 years
Magnesium	90% 380mg	243% 1020mg	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	380% 2660mg	700mg per day for Men 19-50 years
Potassium	56% 1900mg	90% 3060mg	3400mg per day for Men 19-50 years
Selenium	255% 140μg	838% 461μg	55μg per day for Men 19-50 years
Sodium	341% 5120mg	118% 1770mg	1500mg per day for Men 19-50 years
Zinc	186% 20.5mg	176% 19.4mg	11mg per day for Men 19-50 years
Water	10.5% 387g	2.2% 81g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Rolls, hamburger, whole grain white, calcium-fortified vs Crackers, toast thins, low sodium:

• Rolls, hamburger, whole grain white, calcium-fortified have 1.4 times more Vitamin B1, 2.5 times more Vitamin B2, 1.2 times more Vitamin B3 and 4.2 times more Vitamin B9 than Crackers, toast thins, low sodium.
• While Crackers, toast thins, low sodium contain 2.9 times more Vitamin B6, 5.1 times more Vitamin E and 5.5 times more Vitamin K than Rolls, hamburger, whole grain white, calcium-fortified.
• Both Rolls, hamburger, whole grain white, calcium-fortified as well as Crackers, toast thins, low sodium have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Rolls, hamburger, whole grain white, calcium-fortified vs Crackers, toast thins, low sodium:

• Rolls, hamburger, whole grain white, calcium-fortified have more Calcium, 2.9 times more Sodium and 4.8 times more Water than Crackers, toast thins, low sodium.
• While Crackers, toast thins, low sodium contain 1.7 times more Copper, 1.3 times more Iron, 2.7 times more Magnesium, 1.7 times more Phosphorus, 1.6 times more Potassium and 3.3 times more Selenium than Rolls, hamburger, whole grain white, calcium-fortified.
• Both Rolls, hamburger, whole grain white, calcium-fortified and Crackers, toast thins, low sodium have similar amounts of Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Rolls, hamburger, whole grain white, calcium-fortified have 1.4 times more Protein than Crackers, toast thins, low sodium.
• While Crackers, toast thins, low sodium contain 1.7 times more Energy, 4.6 times more Fat, 2.8 times more Saturated Fat, 7.2 times more Omega 3, 7 times more Omega 6, 1.5 times more Carbohydrate, 1.4 times more Sugars and 4.2 times more Fiber than Rolls, hamburger, whole grain white, calcium-fortified.
• Both Rolls, hamburger, whole grain white, calcium-fortified as well as Crackers, toast thins, low sodium have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.