Comparing Nutrients in 1 pound Rolls, hamburger or hotdog, mixed-grain VS Rolls, hard (includes kaiser)

Macros Ratio

	Protein	Fat	Carbs
Rolls, hamburger or hotdog, mixed-grain	14%	20%	66%
Rolls, hard (includes kaiser)	14%	13%	73%

Macro Nutrients

	Rolls, hamburger or hotdog, mixed-grain	Rolls, hard (includes kaiser)	Recommended Dietary Allowance
Energy	41% 1193kcal	46% 1329kcal	2900kcal per day for Men 19-50 years
Fat	28% 27.2g	20% 19.5g	97g per day for Men 19-50 years
Saturated Fat	19.7% 6.3g	8.6% 2.75g	32g per day for Men 19-50 years
Omega 3	18.7% 0.3g	27.5% 0.44g	1.6g per day for Men 19-50 years
Omega 6	29% 4.93g	43.3% 7.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	156% 202g	184% 239g	130g per day for Men 19-50 years
Sugars	39% 28.3g	11% 8.03g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	45.4% 17.2g	27.5% 10.4g	38g per day for Men 19-50 years
Protein	77.8% 43.5g	80% 45g	56g per day for Men 19-50 years

Vitamins

	Rolls, hamburger or hotdog, mixed-grain	Rolls, hard (includes kaiser)	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	181% 2.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	117% 1.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	127% 20.3mg	120% 19.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44.6% 2.23mg	37% 1.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.42mg	12.2% 0.16mg	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	126% 503μg	108% 431μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.9% 0.045μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	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	2.1% 0.32mg	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	2.27% 2.72μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, hamburger or hotdog, mixed-grain	Rolls, hard (includes kaiser)	Recommended Dietary Allowance
Calcium	43% 431mg	43% 431mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	82% 0.74mg	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	224% 18mg	186% 15mg	8mg per day for Men 19-50 years
Magnesium	47.5% 200mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	200% 4.6mg	91% 2.1mg	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	79% 553mg	64.8% 454mg	700mg per day for Men 19-50 years
Potassium	21.3% 726mg	14.4% 490mg	3400mg per day for Men 19-50 years
Selenium	262% 144μg	322% 177μg	55μg per day for Men 19-50 years
Sodium	138% 2077mg	165% 2468mg	1500mg per day for Men 19-50 years
Zinc	43.3% 4.76mg	38.8% 4.26mg	11mg per day for Men 19-50 years
Water	4.66% 172g	3.8% 141g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Rolls, hamburger or hotdog, mixed-grain vs Rolls, hard (includes kaiser):

• Rolls, hamburger or hotdog, mixed-grain have 1.2 times more Vitamin B5, 2.6 times more Vitamin B6 and 5.2 times more Vitamin K than Rolls, hard (includes kaiser).
• While Rolls, hard (includes kaiser) contain 6 times more Vitamin E than Rolls, hamburger or hotdog, mixed-grain.
• Both Rolls, hamburger or hotdog, mixed-grain and Rolls, hard (includes kaiser) have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B9 per 1 lb.
• Both Rolls, hamburger or hotdog, mixed-grain as well as Rolls, hard (includes kaiser) have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Rolls, hamburger or hotdog, mixed-grain vs Rolls, hard (includes kaiser):

• Rolls, hamburger or hotdog, mixed-grain have 1.3 times more Copper, 1.2 times more Iron, 1.6 times more Magnesium, 2.2 times more Manganese, 1.2 times more Phosphorus, 1.5 times more Potassium and 1.2 times more Water than Rolls, hard (includes kaiser).
• Both Rolls, hamburger or hotdog, mixed-grain and Rolls, hard (includes kaiser) have similar amounts of Calcium, Selenium, Sodium and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Rolls, hamburger or hotdog, mixed-grain have 1.4 times more Fat, 2.3 times more Saturated Fat, 3.5 times more Sugars and 1.7 times more Fiber than Rolls, hard (includes kaiser).
• While Rolls, hard (includes kaiser) contain 1.5 times more Omega 3 and 1.5 times more Omega 6 than Rolls, hamburger or hotdog, mixed-grain.
• Both Rolls, hamburger or hotdog, mixed-grain and Rolls, hard (includes kaiser) have similar amounts of Energy, Carbohydrate and Protein per 1 lb.
• Both Rolls, hamburger or hotdog, mixed-grain as well as Rolls, hard (includes kaiser) have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.