Comparing Nutrients in 300 calories Rolls, hamburger or hot dog, whole wheat VS Rolls, hamburger, whole grain white, calcium-fortified

Weight per 300 calories

• Rolls, hamburger or hot dog, whole wheat: 112g
• Rolls, hamburger, whole grain white, calcium-fortified: 118g

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 Rolls, hamburger, whole grain white, calcium-fortified?

Macros Ratio

	Protein	Fat	Carbs
Rolls, hamburger or hot dog, whole wheat	18%	15%	67%
Rolls, hamburger, whole grain white, calcium-fortified	15%	12%	73%

Macro Nutrients

	Rolls, hamburger or hot dog, whole wheat	Rolls, hamburger, whole grain white, calcium-fortified	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.04% 4.9g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	3.2% 1.03g	4.28% 1.37g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	9.93% 0.16g	1.6g per day for Men 19-50 years
Omega 6	10.5% 1.8g	7.5% 1.28g	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	42% 54.7g	130g per day for Men 19-50 years
Sugars	9.1% 6.6g	15% 11g	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	7.12% 2.7g	38g per day for Men 19-50 years
Protein	24.7% 14g	19.5% 11g	56g per day for Men 19-50 years

Vitamins

	Rolls, hamburger or hot dog, whole wheat	Rolls, hamburger, whole grain white, calcium-fortified	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	51.3% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	28.6% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.5% 5.04mg	34% 5.47mg	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	9.4% 0.12mg	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	41% 165μg	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	2.6% 0.39mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.2% 5μg	4.9% 5.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, hamburger or hot dog, whole wheat	Rolls, hamburger, whole grain white, calcium-fortified	Recommended Dietary Allowance
Calcium	22% 221mg	27.4% 274mg	1000mg per day for Men 19-50 years
Copper	29.6% 0.27mg	23.4% 0.21mg	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	38% 3.05mg	8mg per day for Men 19-50 years
Magnesium	21.5% 90mg	10.6% 44.7mg	420mg per day for Men 19-50 years
Manganese	112% 2.58mg	47.4% 1.1mg	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	25.7% 180mg	700mg per day for Men 19-50 years
Potassium	7.94% 270mg	6.57% 224mg	3400mg per day for Men 19-50 years
Selenium	66.7% 36.7μg	30% 16.5μg	55μg per day for Men 19-50 years
Sodium	35.5% 532mg	40% 602mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	1.1% 40g	1.23% 45.5g	3700g per day for Men 19-50 years

Rolls, Hamburger Or Hot Dog, Whole Wheat VS Rolls, Hamburger, Whole Grain White, Calcium-fortified Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Rolls, hamburger or hot dog, whole wheat or Rolls, hamburger, whole grain white, calcium-fortified?

Lets compare vitamin content per 300 calories of Rolls, hamburger or hot dog, whole wheat vs Rolls, hamburger, whole grain white, calcium-fortified:

• 300 calories of Rolls, hamburger or hot dog, whole wheat have 1.8 times more Vitamin B6 and more Vitamin B12 than Rolls, hamburger, whole grain white, calcium-fortified.
• While 300 kcal of Rolls, hamburger, whole grain white, calcium-fortified contain 1.8 times more Vitamin B2 and 3.5 times more Vitamin B9 than Rolls, hamburger or hot dog, whole wheat.
• Both Rolls, hamburger or hot dog, whole wheat and Rolls, hamburger, whole grain white, calcium-fortified provide similar amounts of Vitamin B1 and Vitamin B3 per 300 calories.
• 300 calories of Rolls, hamburger, whole grain white, calcium-fortified have insufficient amounts of Vitamin B12
• Both Rolls, hamburger or hot dog, whole wheat as well as Rolls, hamburger, whole grain white, calcium-fortified 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 Rolls, hamburger, whole grain white, calcium-fortified:

• 300 calories of Rolls, hamburger or hot dog, whole wheat have 1.3 times more Copper, 2 times more Magnesium, 2.4 times more Manganese, 1.3 times more Phosphorus, 1.2 times more Potassium and 2.2 times more Selenium than Rolls, hamburger, whole grain white, calcium-fortified.
• While 300 kcal of Rolls, hamburger, whole grain white, calcium-fortified contain 1.3 times more Zinc than Rolls, hamburger or hot dog, whole wheat.
• Both Rolls, hamburger or hot dog, whole wheat and Rolls, hamburger, whole grain white, calcium-fortified contain similar levels of Calcium, Iron and Sodium per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Rolls, hamburger or hot dog, whole wheat have 1.2 times more Omega 3, 1.4 times more Omega 6, 2.5 times more Fiber and 1.3 times more Protein than Rolls, hamburger, whole grain white, calcium-fortified.
• While 300 kcal of Rolls, hamburger, whole grain white, calcium-fortified contain 1.7 times more Sugars than Rolls, hamburger or hot dog, whole wheat.
• Both Rolls, hamburger or hot dog, whole wheat and Rolls, hamburger, whole grain white, calcium-fortified offer comparable quantities of Energy and Carbohydrate per 300 calories.