Comparing Nutrients in 300 calories Popovers, dry mix, enriched VS Rolls, dinner, whole-wheat

Weight per 300 calories

• Popovers, dry mix, enriched: 81g
• Rolls, dinner, whole-wheat: 113g

Popovers, dry mix, enriched have 1.4 times more energy per 100g than Rolls, dinner, whole-wheat. It has high energy density when compared to other foods. Rolls, dinner, whole-wheat having high energy density.

Discover which food has more nutrients per 300 calories - Popovers, dry mix, enriched or Rolls, dinner, whole-wheat?

Macros Ratio

	Protein	Fat	Carbs
Popovers, dry mix, enriched	11%	11%	78%
Rolls, dinner, whole-wheat	12%	15%	73%

Macro Nutrients

	Popovers, dry mix, enriched	Rolls, dinner, whole-wheat	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.6% 3.48g	5.46% 5.3g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.79g	2.95% 0.94g	32g per day for Men 19-50 years
Omega 3	1.97% 0.032g	8.53% 0.14g	1.6g per day for Men 19-50 years
Omega 6	3.73% 0.63g	13.5% 2.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44% 57.4g	44.3% 57.6g	130g per day for Men 19-50 years
Sugars	NA	13% 9.54g	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	NA	22.3% 8.46g	38g per day for Men 19-50 years
Protein	15% 8.4g	17.5% 9.8g	56g per day for Men 19-50 years

Vitamins

	Popovers, dry mix, enriched	Rolls, dinner, whole-wheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29% 0.35mg	23.3% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.14% 0.12mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.73mg	26% 4.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.76% 0.39mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.6% 0.034mg	17% 0.22mg	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	29.3% 117μg	8.46% 34μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2.7% 0.065μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.09% 0.081mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	6.77% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.88% 2.26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Popovers, dry mix, enriched	Rolls, dinner, whole-wheat	Recommended Dietary Allowance
Calcium	2.6% 26mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	15.4% 0.14mg	30% 0.27mg	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	30% 2.4mg	34% 2.73mg	8mg per day for Men 19-50 years
Magnesium	4.8% 20.2mg	23% 96mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	113% 2.6mg	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	11.6% 81mg	36% 253mg	700mg per day for Men 19-50 years
Potassium	2.38% 81mg	9.02% 307mg	3400mg per day for Men 19-50 years
Selenium	55.3% 30.4μg	101% 55.7μg	55μg per day for Men 19-50 years
Sodium	49% 733mg	39% 588mg	1500mg per day for Men 19-50 years
Zinc	6.47% 0.71mg	20.6% 2.27mg	11mg per day for Men 19-50 years
Water	0.26% 9.46g	1% 37.3g	3700g per day for Men 19-50 years

Popovers, Dry Mix, Enriched VS Rolls, Dinner, Whole-wheat Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Popovers, dry mix, enriched or Rolls, dinner, whole-wheat?

Lets compare vitamin content per 300 calories of Popovers, dry mix, enriched vs Rolls, dinner, whole-wheat:

• 300 calories of Popovers, dry mix, enriched have 1.2 times more Vitamin B1 and 3.5 times more Vitamin B9 than Rolls, dinner, whole-wheat.
• While 300 kcal of Rolls, dinner, whole-wheat contain 1.4 times more Vitamin B2, 1.5 times more Vitamin B3, 1.4 times more Vitamin B5 and 6.5 times more Vitamin B6 than Popovers, dry mix, enriched.
• 300 calories of Popovers, dry mix, enriched have insufficient amounts of Vitamin B6
• Both Popovers, dry mix, enriched as well as Rolls, dinner, whole-wheat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 300 calories.

Comparing minerals per 300 calories for Popovers, dry mix, enriched vs Rolls, dinner, whole-wheat:

• 300 calories of Popovers, dry mix, enriched have 1.2 times more Sodium than Rolls, dinner, whole-wheat.
• While 300 kcal of Rolls, dinner, whole-wheat contain 4.6 times more Calcium, 1.9 times more Copper, 4.7 times more Magnesium, 4.3 times more Manganese, 3.1 times more Phosphorus, 3.8 times more Potassium, 1.8 times more Selenium and 3.2 times more Zinc than Popovers, dry mix, enriched.
• Both Popovers, dry mix, enriched and Rolls, dinner, whole-wheat contain similar levels of Iron per 300 calories.
• 300 calories of Popovers, dry mix, enriched lack sufficient amounts of Calcium, Magnesium and Potassium

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Rolls, dinner, whole-wheat contain 4.3 times more Omega 3 and 3.6 times more Omega 6 than Popovers, dry mix, enriched.
• Both Popovers, dry mix, enriched and Rolls, dinner, whole-wheat offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.
• 300 calories of Popovers, dry mix, enriched provide inadequate amounts of Omega 3 and Omega 6