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

Weight per 300 calories

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

Popovers, dry mix, enriched have 1.4 times more energy per unit of mass than Rolls, dinner, whole-wheat, which is high in comparison to other foods. Rolls, dinner, whole-wheat having high energy density.

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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

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

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

• 300 calories of Rolls, dinner, whole-wheat have 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.
• While 300 kcal of Popovers, dry mix, enriched contain 3.5 times more Vitamin B9 than Rolls, dinner, whole-wheat.
• Both Rolls, dinner, whole-wheat and Popovers, dry mix, enriched provide similar amounts of Vitamin B1 per 300 calories.
• 300 calories of Popovers, dry mix, enriched have insufficient amounts of Vitamin B6
• Both Rolls, dinner, whole-wheat as well as Popovers, dry mix, enriched have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 300 calories.

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

• 300 calories of Rolls, dinner, whole-wheat have 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 Rolls, dinner, whole-wheat and Popovers, dry mix, enriched contain similar levels of Iron and Sodium 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 calories of Rolls, dinner, whole-wheat have 4.3 times more Omega 3 and 3.6 times more Omega 6 than Popovers, dry mix, enriched.
• Both Rolls, dinner, whole-wheat and Popovers, dry mix, enriched 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