Comparing Nutrients in 1 pound Rolls, hamburger, whole grain white, calcium-fortified VS Crackers, toast thins, low sodium

Macros Ratio

	Protein	Fat	Carbs
Rolls, hamburger, whole grain white, calcium-fortified	15%	12%	73%
Crackers, toast thins, low sodium	6%	33%	61%

Macro Nutrients

	Rolls, hamburger, whole grain white, calcium-fortified	Crackers, toast thins, low sodium	Recommended Dietary Allowance
Energy	40% 1157kcal	69% 2005kcal	2900kcal per day for Men 19-50 years
Fat	16.3% 16g	75.4% 73g	97g per day for Men 19-50 years
Saturated Fat	16.5% 5.28g	45.7% 14.6g	32g per day for Men 19-50 years
Omega 3	38.3% 0.61g	275% 4.4g	1.6g per day for Men 19-50 years
Omega 6	29% 4.93g	204% 34.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 211g	236% 307g	130g per day for Men 19-50 years
Sugars	58% 42g	80.7% 58.5g	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	27.5% 10.4g	116% 44g	38g per day for Men 19-50 years
Protein	75.3% 42g	52.2% 29.3g	56g per day for Men 19-50 years

Vitamins

	Rolls, hamburger, whole grain white, calcium-fortified	Crackers, toast thins, low sodium	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	198% 2.37mg	141% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	110% 1.43mg	44.3% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	132% 21mg	106% 17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.3% 0.47mg	106% 1.4mg	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	159% 635μg	37.4% 150μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	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	9.98% 1.5mg	51% 7.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19% 22.7μg	104% 125μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, hamburger, whole grain white, calcium-fortified	Crackers, toast thins, low sodium	Recommended Dietary Allowance
Calcium	106% 1057mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	90% 0.81mg	155% 1.4mg	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	147% 11.7mg	197% 15.8mg	8mg per day for Men 19-50 years
Magnesium	41% 172mg	110% 463mg	420mg per day for Men 19-50 years
Manganese	183% 4.2mg	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	99% 694mg	172% 1207mg	700mg per day for Men 19-50 years
Potassium	25.3% 862mg	41% 1388mg	3400mg per day for Men 19-50 years
Selenium	115% 63.5μg	380% 209μg	55μg per day for Men 19-50 years
Sodium	155% 2322mg	53.5% 803mg	1500mg per day for Men 19-50 years
Zinc	84.5% 9.3mg	80% 8.8mg	11mg per day for Men 19-50 years
Water	4.74% 175g	1% 37g	3700g per day for Men 19-50 years

Nutrient Comparison: Rolls, hamburger, whole grain white, calcium-fortified VS Crackers, toast thins, low sodium per 1 lb

Compare the macro and micronutrient content in 1 lb of Rolls, hamburger, whole grain white, calcium-fortified versus 1 lb of Crackers, toast thins, low sodium to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Rolls, hamburger, whole grain white, calcium-fortified vs Crackers, toast thins, low sodium:

• 1 pound of Rolls, hamburger, whole grain white, calcium-fortified has 1.4 times more Vitamin B1, 2.5 times more Vitamin B2, 1.2 times more Vitamin B3 and 4.2 times more Vitamin B9 than Crackers, toast thins, low sodium.
• While 1 lb of Crackers, toast thins, low sodium contains 2.9 times more Vitamin B6, 5.1 times more Vitamin E and 5.5 times more Vitamin K than Rolls, hamburger, whole grain white, calcium-fortified.
• Both Rolls, hamburger, whole grain white, calcium-fortified as well as Crackers, toast thins, low sodium have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Rolls, hamburger, whole grain white, calcium-fortified vs Crackers, toast thins, low sodium:

• 1 pound of Rolls, hamburger, whole grain white, calcium-fortified has more Calcium and 2.9 times more Sodium than Crackers, toast thins, low sodium.
• While 1 lb of Crackers, toast thins, low sodium contains 1.7 times more Copper, 1.3 times more Iron, 2.7 times more Magnesium, 1.7 times more Phosphorus, 1.6 times more Potassium and 3.3 times more Selenium than Rolls, hamburger, whole grain white, calcium-fortified.
• Both Rolls, hamburger, whole grain white, calcium-fortified and Crackers, toast thins, low sodium contain similar levels of Zinc per one pound.
• 1 pound of Crackers, toast thins, low sodium lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Rolls, hamburger, whole grain white, calcium-fortified has 1.4 times more Protein than Crackers, toast thins, low sodium.
• While 1 lb of Crackers, toast thins, low sodium contains 1.7 times more Energy, 4.6 times more Fat, 2.8 times more Saturated Fat, 7.2 times more Omega 3, 7 times more Omega 6, 1.5 times more Carbohydrate, 1.4 times more Sugars and 4.2 times more Fiber than Rolls, hamburger, whole grain white, calcium-fortified.