Comparing Nutrients in 300 calories Rolls, hamburger or hot dog, whole wheat VS Whole Wheat French Bread

Weight per 300 calories

• Rolls, hamburger or hot dog, whole wheat: 112g
• Whole Wheat French Bread: 126g

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

Discover which food has more nutrients per 300 calories - Rolls, hamburger or hot dog, whole wheat or Whole Wheat French Bread?

Macros Ratio

	Protein	Fat	Carbs
Rolls, hamburger or hot dog, whole wheat	18%	15%	67%
Whole Wheat French Bread	14%	4%	82%

Macro Nutrients

	Rolls, hamburger or hot dog, whole wheat	Whole Wheat French Bread	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.04% 4.9g	1.35% 1.3g	97g per day for Men 19-50 years
Saturated Fat	3.2% 1.03g	0% 0g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	2.75% 0.044g	1.6g per day for Men 19-50 years
Omega 6	10.5% 1.8g	4% 0.68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38.5% 50g	47.4% 61.6g	130g per day for Men 19-50 years
Sugars	9.1% 6.6g	0% 0g	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	3.75% 2.72g	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	% 2.26g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	18% 6.8g	14% 5.27g	38g per day for Men 19-50 years
Protein	24.7% 14g	18.7% 10.5g	56g per day for Men 19-50 years

Vitamins

	Rolls, hamburger or hot dog, whole wheat	Whole Wheat French Bread	Recommended Dietary Allowance
Vitamin A	4.1% 37μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41% 0.49mg	54.6% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	24.3% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.5% 5.04mg	30.6% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.94mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.6% 0.22mg	15.4% 0.2mg	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	11.7% 47μg	30% 121μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	8.83% 0.21μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.6% 1.45mg	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	3.05% 0.46mg	2.5% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.2% 5μg	0.73% 0.88μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, hamburger or hot dog, whole wheat	Whole Wheat French Bread	Recommended Dietary Allowance
Calcium	22% 221mg	5.27% 52.7mg	1000mg per day for Men 19-50 years
Copper	29.6% 0.27mg	26.2% 0.24mg	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	33.7% 2.7mg	11.8% 0.94mg	8mg per day for Men 19-50 years
Magnesium	21.5% 90mg	15.5% 65.3mg	420mg per day for Men 19-50 years
Manganese	112% 2.58mg	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	34.6% 242mg	28.5% 200mg	700mg per day for Men 19-50 years
Potassium	7.94% 270mg	6% 205mg	3400mg per day for Men 19-50 years
Selenium	66.7% 36.7μg	71.7% 39.4μg	55μg per day for Men 19-50 years
Sodium	35.5% 532mg	31.4% 471mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	13.2% 1.46mg	11mg per day for Men 19-50 years
Water	1.1% 40g	1.35% 50g	3700g per day for Men 19-50 years

Rolls, Hamburger Or Hot Dog, Whole Wheat VS Whole Wheat French Bread Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Rolls, hamburger or hot dog, whole wheat or Whole Wheat French Bread?

Lets compare vitamin content per 300 calories of Rolls, hamburger or hot dog, whole wheat vs Whole Wheat French Bread:

• 300 calories of Rolls, hamburger or hot dog, whole wheat have more Vitamin B12 than Whole Wheat French Bread.
• While 300 kcal of Whole Wheat French or Vienna Bread contain 1.3 times more Vitamin B1, 1.5 times more Vitamin B2 and 2.6 times more Vitamin B9 than Rolls, hamburger or hot dog, whole wheat.
• Both Rolls, hamburger or hot dog, whole wheat and Whole Wheat French Bread provide similar amounts of Vitamin B3 and Vitamin B6 per 300 calories.
• 300 calories of Whole Wheat French Bread have insufficient amounts of Vitamin B12
• Both Rolls, hamburger or hot dog, whole wheat as well as Whole Wheat French or Vienna Bread have insufficient amounts of Vitamin A, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Rolls, hamburger or hot dog, whole wheat vs Whole Wheat French Bread:

• 300 calories of Rolls, hamburger or hot dog, whole wheat have 4.2 times more Calcium, 2.9 times more Iron, 1.4 times more Magnesium, 1.2 times more Phosphorus, 1.3 times more Potassium and 1.3 times more Zinc than Whole Wheat French Bread.
• Both Rolls, hamburger or hot dog, whole wheat and Whole Wheat French Bread contain similar levels of Copper, Selenium and Sodium per 300 calories.
• 300 calories of Whole Wheat French Bread lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Rolls, hamburger or hot dog, whole wheat have 4.4 times more Omega 3, 2.6 times more Omega 6, more Sugars, 1.3 times more Fiber and 1.3 times more Protein than Whole Wheat French Bread.
• Both Rolls, hamburger or hot dog, whole wheat and Whole Wheat French Bread offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Whole Wheat French Bread provide inadequate amounts of Omega 3 and Omega 6