Comparing Nutrients in 1 kilogram Rolls, hamburger, whole grain white, calcium-fortified VS Crackers, whole grain, sandwich-type, with peanut butter filling

Macros Ratio

	Protein	Fat	Carbs
Rolls, hamburger, whole grain white, calcium-fortified	15%	12%	73%
Crackers, whole grain, sandwich-type, with peanut butter filling	12%	41%	47%

Macro Nutrients

	Rolls, hamburger, whole grain white, calcium-fortified	Crackers, whole grain, sandwich-type, with peanut butter filling	Recommended Dietary Allowance
Energy	88% 2550kcal	160% 4650kcal	2900kcal per day for Men 19-50 years
Fat	36% 35g	218% 212g	97g per day for Men 19-50 years
Saturated Fat	36.3% 11.6g	141% 45.3g	32g per day for Men 19-50 years
Omega 3	84.4% 1.35g	299% 4.8g	1.6g per day for Men 19-50 years
Omega 6	64% 11g	236% 40g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	358% 465g	420% 546g	130g per day for Men 19-50 years
Sugars	128% 93g	130% 94g	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	247% 94g	38g per day for Men 19-50 years
Protein	166% 93g	252% 141g	56g per day for Men 19-50 years

Vitamins

	Rolls, hamburger, whole grain white, calcium-fortified	Crackers, whole grain, sandwich-type, with peanut butter filling	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	278% 3.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	243% 3.16mg	178% 2.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	291% 46.5mg	392% 62.8mg	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	169% 2.2mg	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	185% 740μg	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	175% 26.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	41.7% 50μg	37.5% 45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, hamburger, whole grain white, calcium-fortified	Crackers, whole grain, sandwich-type, with peanut butter filling	Recommended Dietary Allowance
Calcium	233% 2330mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	199% 1.8mg	343% 3.1mg	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	384% 30.7mg	8mg per day for Men 19-50 years
Magnesium	90% 380mg	255% 1070mg	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	366% 2560mg	700mg per day for Men 19-50 years
Potassium	56% 1900mg	97% 3300mg	3400mg per day for Men 19-50 years
Selenium	255% 140μg	340% 187μg	55μg per day for Men 19-50 years
Sodium	341% 5120mg	423% 6350mg	1500mg per day for Men 19-50 years
Zinc	186% 20.5mg	186% 20.5mg	11mg per day for Men 19-50 years
Water	10.5% 387g	1.98% 73.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Rolls, hamburger, whole grain white, calcium-fortified VS Crackers, whole grain, sandwich-type, with peanut butter filling per 1 kg

Compare the macro and micronutrient content in 1 kg of Rolls, hamburger, whole grain white, calcium-fortified versus 1 kg of Crackers, whole grain, sandwich-type, with peanut butter filling 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 Crackers, whole grain, sandwich-type, with peanut butter filling:

• 1 kilogram of Rolls, hamburger, whole grain white, calcium-fortified has 1.6 times more Vitamin B1, 1.4 times more Vitamin B2 and 1.9 times more Vitamin B9 than Crackers, whole grain, sandwich-type, with peanut butter filling.
• While 1 kg of Crackers, whole grain, sandwich-type, with peanut butter filling contains 1.3 times more Vitamin B3, 2.1 times more Vitamin B6 and 8 times more Vitamin E than Rolls, hamburger, whole grain white, calcium-fortified.
• Both Rolls, hamburger, whole grain white, calcium-fortified and Crackers, whole grain, sandwich-type, with peanut butter filling provide similar amounts of Vitamin K per one kilogram.
• Both Rolls, hamburger, whole grain white, calcium-fortified as well as Crackers, whole grain, sandwich-type, with peanut butter filling 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 Crackers, whole grain, sandwich-type, with peanut butter filling:

• 1 kilogram of Rolls, hamburger, whole grain white, calcium-fortified has 7.1 times more Calcium than Crackers, whole grain, sandwich-type, with peanut butter filling.
• While 1 kg of Crackers, whole grain, sandwich-type, with peanut butter filling contains 1.7 times more Copper, 2.8 times more Magnesium, 1.7 times more Phosphorus, 1.7 times more Potassium and 1.3 times more Selenium than Rolls, hamburger, whole grain white, calcium-fortified.
• Both Rolls, hamburger, whole grain white, calcium-fortified and Crackers, whole grain, sandwich-type, with peanut butter filling contain similar levels of Iron, Sodium and Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Crackers, whole grain, sandwich-type, with peanut butter filling contains 1.8 times more Energy, 6.1 times more Fat, 3.9 times more Saturated Fat, 3.5 times more Omega 3, 3.7 times more Omega 6, 4.1 times more Fiber and 1.5 times more Protein than Rolls, hamburger, whole grain white, calcium-fortified.
• Both Rolls, hamburger, whole grain white, calcium-fortified and Crackers, whole grain, sandwich-type, with peanut butter filling offer comparable quantities of Carbohydrate and Sugars per one kilogram.