Comparing Nutrients in 1 pound Rolls, hamburger or hot dog, whole wheat VS Tomato Puree

Macros Ratio

	Protein	Fat	Carbs
Rolls, hamburger or hot dog, whole wheat	18%	15%	67%
Tomato Puree	15%	4%	81%

Macro Nutrients

	Rolls, hamburger or hot dog, whole wheat	Tomato Puree	Recommended Dietary Allowance
Energy	42% 1220kcal	5.94% 172kcal	2900kcal per day for Men 19-50 years
Fat	20.5% 20g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	13% 4.18g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	49% 0.78g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	42.7% 7.26g	2.2% 0.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	157% 204g	31.3% 40.7g	130g per day for Men 19-50 years
Sugars	37% 27g	30.2% 22g	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	15% 10.8g	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	% 11g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	73% 27.7g	22.7% 8.6g	38g per day for Men 19-50 years
Protein	100% 56g	13.4% 7.5g	56g per day for Men 19-50 years

Vitamins

	Rolls, hamburger or hot dog, whole wheat	Tomato Puree	Recommended Dietary Allowance
Vitamin A	16.6% 150μg	13% 118μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	167% 2mg	9.45% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65.2% 0.85mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	128% 20.5mg	41.6% 6.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76.5% 3.82mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67.7% 0.88mg	44% 0.57mg	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	12.5% 50μg	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	53.4% 48mg	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	59.6% 8.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17% 20.4μg	13% 15.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, hamburger or hot dog, whole wheat	Tomato Puree	Recommended Dietary Allowance
Calcium	90% 898mg	8.16% 81.6mg	1000mg per day for Men 19-50 years
Copper	120% 1.1mg	145% 1.3mg	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	101% 8.07mg	8mg per day for Men 19-50 years
Magnesium	87.5% 367mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	456% 10.5mg	33.3% 0.77mg	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	26% 181mg	700mg per day for Men 19-50 years
Potassium	32.3% 1098mg	58.6% 1991mg	3400mg per day for Men 19-50 years
Selenium	271% 149μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	144% 2164mg	8.47% 127mg	1500mg per day for Men 19-50 years
Zinc	70.5% 7.76mg	15% 1.63mg	11mg per day for Men 19-50 years
Water	4.4% 163g	10.8% 399g	3700g per day for Men 19-50 years

Nutrient Comparison: Rolls, hamburger or hot dog, whole wheat VS Tomato Puree per 1 lb

Compare the macro and micronutrient content in 1 lb of Rolls, hamburger or hot dog, whole wheat versus 1 lb of Tomato Puree 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 Tomato Puree:

• 1 pound of Rolls, hamburger or hot dog, whole wheat has 1.3 times more Vitamin A, 17.7 times more Vitamin B1, 2.3 times more Vitamin B2, 3.1 times more Vitamin B3, 1.9 times more Vitamin B5, 1.5 times more Vitamin B6, 3.8 times more Vitamin B9, more Vitamin B12 and 1.3 times more Vitamin K than Tomato Puree.
• While 1 lb of Canned Tomato Puree contains 8.2 times more Vitamin C and 4.8 times more Vitamin E than Rolls, hamburger or hot dog, whole wheat.
• 1 pound of Rolls, hamburger or hot dog, whole wheat have insufficient amounts of Vitamin C
• 1 pound of Tomato Puree have insufficient amounts of Vitamin B12
• Both Rolls, hamburger or hot dog, whole wheat as well as Canned Tomato Puree have insufficient amounts of Vitamin D in one pound.

Comparing minerals per 1 pound for Rolls, hamburger or hot dog, whole wheat vs Tomato Puree:

• 1 pound of Rolls, hamburger or hot dog, whole wheat has 11 times more Calcium, 1.4 times more Iron, 3.5 times more Magnesium, 13.7 times more Manganese, 5.4 times more Phosphorus, 47 times more Selenium, 17 times more Sodium and 4.8 times more Zinc than Tomato Puree.
• While 1 lb of Canned Tomato Puree contains 1.8 times more Potassium and 2.4 times more Water than Rolls, hamburger or hot dog, whole wheat.
• Both Rolls, hamburger or hot dog, whole wheat and Tomato Puree contain similar levels of Copper per one pound.
• 1 pound of Tomato Puree lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Rolls, hamburger or hot dog, whole wheat has 7.1 times more Energy, 20.9 times more Fat, 31.8 times more Saturated Fat, 43.3 times more Omega 3, 19.5 times more Omega 6, 5 times more Carbohydrate, 1.2 times more Sugars, 3.2 times more Fiber and 7.5 times more Protein than Tomato Puree.
• Both Rolls, hamburger or hot dog, whole wheat and Tomato Puree offer comparable quantities of Fructose per one pound.
• 1 pound of Tomato Puree provide inadequate amounts of Energy, Omega 3 and Omega 6