Comparing Nutrients in 1 pound Rolls, hamburger, whole grain white, calcium-fortified VS Pancakes, whole wheat, dry mix, incomplete

Macros Ratio

	Protein	Fat	Carbs
Rolls, hamburger, whole grain white, calcium-fortified	15%	12%	73%
Pancakes, whole wheat, dry mix, incomplete	12%	3%	85%

Macro Nutrients

	Rolls, hamburger, whole grain white, calcium-fortified	Pancakes, whole wheat, dry mix, incomplete	Recommended Dietary Allowance
Energy	40% 1157kcal	54.7% 1588kcal	2900kcal per day for Men 19-50 years
Fat	16.3% 16g	6.17% 6g	97g per day for Men 19-50 years
Saturated Fat	16.5% 5.28g	0% 0g	32g per day for Men 19-50 years
Omega 3	38.3% 0.61g	5.1% 0.082g	1.6g per day for Men 19-50 years
Omega 6	29% 4.93g	6.43% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 211g	259% 336g	130g per day for Men 19-50 years
Sugars	58% 42g	66% 47.8g	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	94% 36g	38g per day for Men 19-50 years
Protein	75.3% 42g	85.3% 47.8g	56g per day for Men 19-50 years

Vitamins

	Rolls, hamburger, whole grain white, calcium-fortified	Pancakes, whole wheat, dry mix, incomplete	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	149% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	110% 1.43mg	312% 4.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	132% 21mg	224% 36mg	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	39.8% 0.52mg	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	95% 381μg	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	8.16% 1.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19% 22.7μg	4.16% 5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, hamburger, whole grain white, calcium-fortified	Pancakes, whole wheat, dry mix, incomplete	Recommended Dietary Allowance
Calcium	106% 1057mg	71.7% 717mg	1000mg per day for Men 19-50 years
Copper	90% 0.81mg	143% 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	147% 11.7mg	403% 32.3mg	8mg per day for Men 19-50 years
Magnesium	41% 172mg	91% 381mg	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	511% 3579mg	700mg per day for Men 19-50 years
Potassium	25.3% 862mg	49% 1669mg	3400mg per day for Men 19-50 years
Selenium	115% 63.5μg	157% 86μg	55μg per day for Men 19-50 years
Sodium	155% 2322mg	494% 7403mg	1500mg per day for Men 19-50 years
Zinc	84.5% 9.3mg	67.6% 7.44mg	11mg per day for Men 19-50 years
Water	4.74% 175g	1.3% 47.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Rolls, hamburger, whole grain white, calcium-fortified vs Pancakes, whole wheat, dry mix, incomplete:

• Rolls, hamburger, whole grain white, calcium-fortified have 1.3 times more Vitamin B1, 1.7 times more Vitamin B9, 1.2 times more Vitamin E and 4.5 times more Vitamin K than Pancakes, whole wheat, dry mix, incomplete.
• While Pancakes, whole wheat, dry mix, incomplete contain 2.8 times more Vitamin B2 and 1.7 times more Vitamin B3 than Rolls, hamburger, whole grain white, calcium-fortified.
• Both Rolls, hamburger, whole grain white, calcium-fortified and Pancakes, whole wheat, dry mix, incomplete have similar amounts of Vitamin B6 per 1 lb.
• Both Rolls, hamburger, whole grain white, calcium-fortified as well as Pancakes, whole wheat, dry mix, incomplete have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Rolls, hamburger, whole grain white, calcium-fortified vs Pancakes, whole wheat, dry mix, incomplete:

• Rolls, hamburger, whole grain white, calcium-fortified have 1.5 times more Calcium, 1.3 times more Zinc and 3.7 times more Water than Pancakes, whole wheat, dry mix, incomplete.
• While Pancakes, whole wheat, dry mix, incomplete contain 1.6 times more Copper, 2.7 times more Iron, 2.2 times more Magnesium, 5.2 times more Phosphorus, 1.9 times more Potassium, 1.4 times more Selenium and 3.2 times more Sodium than Rolls, hamburger, whole grain white, calcium-fortified.

Comparison of macro-nutrients per 1 pound:

• Rolls, hamburger, whole grain white, calcium-fortified have 2.6 times more Fat, more Saturated Fat, 7.5 times more Omega 3 and 4.5 times more Omega 6 than Pancakes, whole wheat, dry mix, incomplete.
• While Pancakes, whole wheat, dry mix, incomplete contain 1.4 times more Energy, 1.6 times more Carbohydrate and 3.4 times more Fiber than Rolls, hamburger, whole grain white, calcium-fortified.
• Both Rolls, hamburger, whole grain white, calcium-fortified and Pancakes, whole wheat, dry mix, incomplete have similar amounts of Sugars and Protein per 1 lb.
• Both Rolls, hamburger, whole grain white, calcium-fortified as well as Pancakes, whole wheat, dry mix, incomplete have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.