Comparing Nutrients in 1 pound Rolls, hamburger or hot dog, whole wheat VS Whole Wheat French Bread

Macros Ratio

	Protein	Fat	Carbs
Rolls, hamburger or hot dog, whole wheat	18%	15%	67%
Whole Wheat French Bread	14%	4%	82%

Macro Nutrients

	Rolls, hamburger or hot dog, whole wheat	Whole Wheat French Bread	Recommended Dietary Allowance
Energy	42% 1220kcal	37.4% 1084kcal	2900kcal per day for Men 19-50 years
Fat	20.5% 20g	4.86% 4.7g	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	9.92% 0.16g	1.6g per day for Men 19-50 years
Omega 6	42.7% 7.26g	14.4% 2.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	157% 204g	171% 223g	130g per day for Men 19-50 years
Sugars	37% 27g	0% 0g	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	50% 19g	38g per day for Men 19-50 years
Protein	100% 56g	67.5% 37.8g	56g per day for Men 19-50 years

Vitamins

	Rolls, hamburger or hot dog, whole wheat	Whole Wheat French Bread	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	197% 2.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65.2% 0.85mg	88% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	128% 20.5mg	111% 17.7mg	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	56% 0.73mg	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	109% 435μg	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	9.07% 1.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17% 20.4μg	2.65% 3.18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, hamburger or hot dog, whole wheat	Whole Wheat French Bread	Recommended Dietary Allowance
Calcium	90% 898mg	19% 191mg	1000mg per day for Men 19-50 years
Copper	120% 1.1mg	95% 0.85mg	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	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	87.5% 367mg	56% 236mg	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	103% 721mg	700mg per day for Men 19-50 years
Potassium	32.3% 1098mg	21.7% 739mg	3400mg per day for Men 19-50 years
Selenium	271% 149μg	259% 142μg	55μg per day for Men 19-50 years
Sodium	144% 2164mg	113% 1701mg	1500mg per day for Men 19-50 years
Zinc	70.5% 7.76mg	48% 5.26mg	11mg per day for Men 19-50 years
Water	4.4% 163g	4.9% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Rolls, hamburger or hot dog, whole wheat VS Whole Wheat French Bread 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 Wheat French Bread 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 Wheat French Bread:

• 1 pound of Rolls, hamburger or hot dog, whole wheat has more Vitamin A, 1.2 times more Vitamin B6, more Vitamin B12, 1.4 times more Vitamin E and 6.4 times more Vitamin K than Whole Wheat French Bread.
• While 1 lb of Whole Wheat French or Vienna Bread contains 1.3 times more Vitamin B2 and 2.3 times more Vitamin B9 than Rolls, hamburger or hot dog, whole wheat.
• Both Rolls, hamburger or hot dog, whole wheat and Whole Wheat French Bread provide similar amounts of Vitamin B1 and Vitamin B3 per one pound.
• 1 pound of Whole Wheat French Bread have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin K
• Both Rolls, hamburger or hot dog, whole wheat as well as Whole Wheat French or Vienna Bread 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 Wheat French Bread:

• 1 pound of Rolls, hamburger or hot dog, whole wheat has 4.7 times more Calcium, 1.3 times more Copper, 3.2 times more Iron, 1.6 times more Magnesium, 1.4 times more Phosphorus, 1.5 times more Potassium, 1.3 times more Sodium and 1.5 times more Zinc than Whole Wheat French Bread.
• Both Rolls, hamburger or hot dog, whole wheat and Whole Wheat French Bread contain similar levels of Selenium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Rolls, hamburger or hot dog, whole wheat has 4.2 times more Fat, more Saturated Fat, 4.9 times more Omega 3, 3 times more Omega 6, more Sugars, 1.5 times more Fiber and 1.5 times more Protein than Whole Wheat French Bread.
• Both Rolls, hamburger or hot dog, whole wheat and Whole Wheat French Bread offer comparable quantities of Energy and Carbohydrate per one pound.