Comparing Nutrients in 300 calories Rolls, dinner, wheat VS Rolls, hamburger or hotdog, plain

Weight per 300 calories

• Rolls, dinner, wheat: 110g
• Rolls, hamburger or hotdog, plain: 108g

Both foods have similar energy densities which is high in comparison to other foods.

Which food has more nutrients per 300 calories - Rolls, dinner, wheat or Rolls, hamburger or hotdog, plain?

Macros Ratio

	Protein	Fat	Carbs
Rolls, dinner, wheat	13%	21%	66%
Rolls, hamburger or hotdog, plain	14%	13%	73%

Macro Nutrients

	Rolls, dinner, wheat	Rolls, hamburger or hotdog, plain	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	7.14% 6.92g	4.33% 4.2g	97g per day for Men 19-50 years
Saturated Fat	5.14% 1.65g	2.83% 0.91g	32g per day for Men 19-50 years
Omega 3	4% 0.064g	12.3% 0.2g	1.6g per day for Men 19-50 years
Omega 6	6.8% 1.15g	10% 1.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39% 50.5g	41.5% 54g	130g per day for Men 19-50 years
Sugars	2.47% 1.8g	10.8% 7.83g	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	3.7% 2.68g	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	% 2.44g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	11% 4.18g	5.1% 1.94g	38g per day for Men 19-50 years
Protein	17% 9.45g	18.8% 10.5g	56g per day for Men 19-50 years

Vitamins

	Rolls, dinner, wheat	Rolls, hamburger or hotdog, plain	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.46% 31μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.7% 0.48mg	48.7% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	24.6% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.47mg	28% 4.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8% 0.4mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.42% 0.084mg	5.2% 0.068mg	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	16.5% 66μg	25.3% 101μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	8.96% 0.22μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1.55% 1.4mg	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	2.64% 0.4mg	1.94% 0.29mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.47% 2.97μg	4.3% 5.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, dinner, wheat	Rolls, hamburger or hotdog, plain	Recommended Dietary Allowance
Calcium	19.3% 193mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	18.3% 0.16mg	13% 0.12mg	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	48.8% 3.9mg	46% 3.7mg	8mg per day for Men 19-50 years
Magnesium	9.4% 39.6mg	5.9% 24.7mg	420mg per day for Men 19-50 years
Manganese	49% 1.12mg	24% 0.55mg	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	16.3% 114mg	15.5% 109mg	700mg per day for Men 19-50 years
Potassium	3.7% 126mg	3.86% 131mg	3400mg per day for Men 19-50 years
Selenium	66% 36.3μg	53% 29.2μg	55μg per day for Men 19-50 years
Sodium	38.4% 576mg	35.4% 531mg	1500mg per day for Men 19-50 years
Zinc	9% 0.99mg	7.14% 0.78mg	11mg per day for Men 19-50 years
Water	1.1% 40.7g	1% 37g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Rolls, dinner, wheat vs Rolls, hamburger or hotdog, plain:

• Rolls, dinner, wheat have 1.2 times more Vitamin B6 than Rolls, hamburger or hotdog, plain.
• While Rolls, hamburger or hotdog, plain contain more Vitamin A, 1.5 times more Vitamin B5, 1.5 times more Vitamin B9, more Vitamin B12 and 1.7 times more Vitamin K than Rolls, dinner, wheat.
• Both Rolls, dinner, wheat and Rolls, hamburger or hotdog, plain have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per 300 kcal.
• Both Rolls, dinner, wheat as well as Rolls, hamburger or hotdog, plain have insufficient amounts of Vitamin C, Vitamin D and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Rolls, dinner, wheat vs Rolls, hamburger or hotdog, plain:

• Rolls, dinner, wheat have 1.2 times more Calcium, 1.4 times more Copper, 1.6 times more Magnesium, 2 times more Manganese, 1.2 times more Selenium and 1.3 times more Zinc than Rolls, hamburger or hotdog, plain.
• Both Rolls, dinner, wheat and Rolls, hamburger or hotdog, plain have similar amounts of Iron, Phosphorus, Potassium and Sodium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Rolls, dinner, wheat have 1.6 times more Fat, 1.8 times more Saturated Fat and 2.2 times more Fiber than Rolls, hamburger or hotdog, plain.
• While Rolls, hamburger or hotdog, plain contain 3.1 times more Omega 3, 1.5 times more Omega 6 and 4.4 times more Sugars than Rolls, dinner, wheat.
• Both Rolls, dinner, wheat and Rolls, hamburger or hotdog, plain have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Rolls, dinner, wheat as well as Rolls, hamburger or hotdog, plain have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.