Comparing Nutrients in 1 pound Rolls, hamburger or hot dog, whole wheat VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Rolls, hamburger or hot dog, whole wheat	18%	15%	67%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Rolls, hamburger or hot dog, whole wheat	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	42% 1220kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	20.5% 20g	8.46% 8.2g	97g per day for Men 19-50 years
Saturated Fat	13% 4.18g	2.37% 0.76g	32g per day for Men 19-50 years
Omega 3	49% 0.78g	NA	1.6g per day for Men 19-50 years
Omega 6	42.7% 7.26g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	157% 204g	91% 119g	130g per day for Men 19-50 years
Sugars	37% 27g	4.3% 3.13g	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	31% 11.8g	38g per day for Men 19-50 years
Protein	100% 56g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Rolls, hamburger or hot dog, whole wheat	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	16.6% 150μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	167% 2mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65.2% 0.85mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	128% 20.5mg	NA	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	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	36% 0.86μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	6.55% 5.9mg	8.57% 7.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	12.4% 1.86mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17% 20.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, hamburger or hot dog, whole wheat	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	90% 898mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	120% 1.1mg	NA	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	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	87.5% 367mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	32.3% 1098mg	60% 2041mg	3400mg per day for Men 19-50 years
Selenium	271% 149μg	NA	55μg per day for Men 19-50 years
Sodium	144% 2164mg	90% 1352mg	1500mg per day for Men 19-50 years
Zinc	70.5% 7.76mg	NA	11mg per day for Men 19-50 years
Water	4.4% 163g	8.35% 309g	3700g per day for Men 19-50 years

Nutrient Comparison: Rolls, hamburger or hot dog, whole wheat VS Frozen Roasted Potatoes with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Rolls, hamburger or hot dog, whole wheat versus 1 lb of Frozen Roasted Potatoes with Salt 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 Frozen Roasted Potatoes with Salt:

• Both Rolls, hamburger or hot dog, whole wheat and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 1 lb
• Both Rolls, hamburger or hot dog, whole wheat as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in one pound.

Comparing minerals per 1 pound for Rolls, hamburger or hot dog, whole wheat vs Frozen Roasted Potatoes with Salt:

• 1 pound of Rolls, hamburger or hot dog, whole wheat has 13.2 times more Calcium, 4.8 times more Iron and 1.6 times more Sodium than Frozen Roasted Potatoes with Salt.
• While 1 lb of Frozen Roasted Potatoes with Salt contains 1.9 times more Potassium than Rolls, hamburger or hot dog, whole wheat.
• 1 pound of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Rolls, hamburger or hot dog, whole wheat has 2.1 times more Energy, 2.4 times more Fat, 5.5 times more Saturated Fat, 1.7 times more Carbohydrate, 8.6 times more Sugars, 2.3 times more Fiber and 5.6 times more Protein than Frozen Roasted Potatoes with Salt.