Comparing Nutrients in 1 pound Rolls, hamburger or hot dog, whole wheat VS Whole Grain Bagels

Macros Ratio

	Protein	Fat	Carbs
Rolls, hamburger or hot dog, whole wheat	18%	15%	67%
Whole Grain Bagels	15%	0%	85%

Macro Nutrients

	Rolls, hamburger or hot dog, whole wheat	Whole Grain Bagels	Recommended Dietary Allowance
Energy	42% 1220kcal	40% 1157kcal	2900kcal per day for Men 19-50 years
Fat	20.5% 20g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	13% 4.18g	0% 0g	32g per day for Men 19-50 years
Omega 3	49% 0.78g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	42.7% 7.26g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	157% 204g	190% 247g	130g per day for Men 19-50 years
Sugars	37% 27g	58% 42g	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	15.3% 11g	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	% 9.2g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	73% 27.7g	56% 21.3g	38g per day for Men 19-50 years
Protein	100% 56g	75.3% 42g	56g per day for Men 19-50 years

Vitamins

	Rolls, hamburger or hot dog, whole wheat	Whole Grain Bagels	Recommended Dietary Allowance
Vitamin A	16.6% 150μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	167% 2mg	264% 3.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65.2% 0.85mg	138% 1.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	128% 20.5mg	132% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76.5% 3.82mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67.7% 0.88mg	50.6% 0.66mg	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	47.6% 191μg	159% 635μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	36% 0.86μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	6.55% 5.9mg	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	12.4% 1.86mg	7.26% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17% 20.4μg	1.9% 2.27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, hamburger or hot dog, whole wheat	Whole Grain Bagels	Recommended Dietary Allowance
Calcium	90% 898mg	42% 422mg	1000mg per day for Men 19-50 years
Copper	120% 1.1mg	79% 0.71mg	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	137% 11mg	238% 19mg	8mg per day for Men 19-50 years
Magnesium	87.5% 367mg	44.3% 186mg	420mg per day for Men 19-50 years
Manganese	456% 10.5mg	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	141% 984mg	93% 653mg	700mg per day for Men 19-50 years
Potassium	32.3% 1098mg	23.5% 798mg	3400mg per day for Men 19-50 years
Selenium	271% 149μg	217% 119μg	55μg per day for Men 19-50 years
Sodium	144% 2164mg	112% 1687mg	1500mg per day for Men 19-50 years
Zinc	70.5% 7.76mg	67% 7.35mg	11mg per day for Men 19-50 years
Water	4.4% 163g	4.23% 157g	3700g per day for Men 19-50 years

Nutrient Comparison: Rolls, hamburger or hot dog, whole wheat VS Whole Grain Bagels per 1 lb

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

Lets compare vitamin content per 1 pound of Rolls, hamburger or hot dog, whole wheat vs Whole Grain Bagels:

• 1 pound of Rolls, hamburger or hot dog, whole wheat has more Vitamin A, 1.3 times more Vitamin B6, more Vitamin B12, 1.7 times more Vitamin E and 9 times more Vitamin K than Whole Grain Bagels.
• While 1 lb of Whole Grain White Bagels contains 1.6 times more Vitamin B1, 2.1 times more Vitamin B2 and 3.3 times more Vitamin B9 than Rolls, hamburger or hot dog, whole wheat.
• Both Rolls, hamburger or hot dog, whole wheat and Whole Grain Bagels provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Whole Grain Bagels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin E and Vitamin K
• Both Rolls, hamburger or hot dog, whole wheat as well as Whole Grain White Bagels have insufficient amounts of Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Rolls, hamburger or hot dog, whole wheat vs Whole Grain Bagels:

• 1 pound of Rolls, hamburger or hot dog, whole wheat has 2.1 times more Calcium, 1.5 times more Copper, 2 times more Magnesium, 1.5 times more Phosphorus, 1.4 times more Potassium, 1.3 times more Selenium and 1.3 times more Sodium than Whole Grain Bagels.
• While 1 lb of Whole Grain White Bagels contains 1.7 times more Iron than Rolls, hamburger or hot dog, whole wheat.
• Both Rolls, hamburger or hot dog, whole wheat and Whole Grain Bagels contain similar levels of Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Rolls, hamburger or hot dog, whole wheat has more Fat, more Saturated Fat, more Omega 3, more Omega 6, 1.3 times more Fiber and 1.3 times more Protein than Whole Grain Bagels.
• While 1 lb of Whole Grain White Bagels contains 1.6 times more Sugars than Rolls, hamburger or hot dog, whole wheat.
• Both Rolls, hamburger or hot dog, whole wheat and Whole Grain Bagels offer comparable quantities of Energy and Carbohydrate per one pound.
• 1 pound of Whole Grain Bagels provide inadequate amounts of Omega 3 and Omega 6