Comparing Nutrients in 1 pound Rolls, hamburger or hot dog, whole wheat VS Canned Tomatoes with Green Chilies

Macros Ratio

	Protein	Fat	Carbs
Rolls, hamburger or hot dog, whole wheat	18%	15%	67%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Rolls, hamburger or hot dog, whole wheat	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	42% 1220kcal	2.35% 68kcal	2900kcal per day for Men 19-50 years
Fat	20.5% 20g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	13% 4.18g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	49% 0.78g	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	42.7% 7.26g	0.77% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	157% 204g	12.6% 16.4g	130g per day for Men 19-50 years
Sugars	37% 27g	NA	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	NA	38g per day for Men 19-50 years
Protein	100% 56g	5.6% 3.13g	56g per day for Men 19-50 years

Vitamins

	Rolls, hamburger or hot dog, whole wheat	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	16.6% 150μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	167% 2mg	13% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65.2% 0.85mg	6.63% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	128% 20.5mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76.5% 3.82mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67.7% 0.88mg	36% 0.47mg	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	10.2% 41μg	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	31.2% 28mg	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	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	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	90% 898mg	9.07% 91mg	1000mg per day for Men 19-50 years
Copper	120% 1.1mg	45.4% 0.41mg	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	14.7% 1.18mg	8mg per day for Men 19-50 years
Magnesium	87.5% 367mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	456% 10.5mg	26% 0.6mg	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	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	32.3% 1098mg	14.3% 485mg	3400mg per day for Men 19-50 years
Selenium	271% 149μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	144% 2164mg	121% 1819mg	1500mg per day for Men 19-50 years
Zinc	70.5% 7.76mg	5.36% 0.59mg	11mg per day for Men 19-50 years
Water	4.4% 163g	11.6% 427g	3700g per day for Men 19-50 years

Nutrient Comparison: Rolls, hamburger or hot dog, whole wheat VS Canned Tomatoes with Green Chilies per 1 lb

Compare the macro and micronutrient content in 1 lb of Rolls, hamburger or hot dog, whole wheat versus 1 lb of Canned Tomatoes with Green Chilies 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 Canned Tomatoes with Green Chilies:

• 1 pound of Rolls, hamburger or hot dog, whole wheat has 1.7 times more Vitamin A, 13 times more Vitamin B1, 9.8 times more Vitamin B2, 7.1 times more Vitamin B3, 5.7 times more Vitamin B5, 1.9 times more Vitamin B6, 4.7 times more Vitamin B9 and more Vitamin B12 than Canned Tomatoes with Green Chilies.
• While 1 lb of Canned Red Ripe Tomatoes with Green Chilies contains 4.8 times more Vitamin C 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 Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2 and Vitamin B12
• Both Rolls, hamburger or hot dog, whole wheat as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Vitamin D in one pound.

Comparing minerals per 1 pound for Rolls, hamburger or hot dog, whole wheat vs Canned Tomatoes with Green Chilies:

• 1 pound of Rolls, hamburger or hot dog, whole wheat has 9.9 times more Calcium, 2.7 times more Copper, 9.3 times more Iron, 7.4 times more Magnesium, 17.5 times more Manganese, 15.5 times more Phosphorus, 2.3 times more Potassium, 82.3 times more Selenium and 13.2 times more Zinc than Canned Tomatoes with Green Chilies.
• While 1 lb of Canned Red Ripe Tomatoes with Green Chilies contains 2.6 times more Water than Rolls, hamburger or hot dog, whole wheat.
• Both Rolls, hamburger or hot dog, whole wheat and Canned Tomatoes with Green Chilies contain similar levels of Sodium per one pound.
• 1 pound of Canned Tomatoes with Green Chilies lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Rolls, hamburger or hot dog, whole wheat has 17.9 times more Energy, 54.8 times more Fat, 83.7 times more Saturated Fat, 173 times more Omega 3, 55.2 times more Omega 6, 12.4 times more Carbohydrate and 17.9 times more Protein than Canned Tomatoes with Green Chilies.
• 1 pound of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein