Comparing Nutrients in 300 calories Rolls, hamburger, whole grain white, calcium-fortified VS Whole Wheat French Bread

Weight per 300 calories

• Rolls, hamburger, whole grain white, calcium-fortified: 118g
• 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, whole grain white, calcium-fortified or Whole Wheat French Bread?

Macros Ratio

	Protein	Fat	Carbs
Rolls, hamburger, whole grain white, calcium-fortified	15%	12%	73%
Whole Wheat French Bread	14%	4%	82%

Macro Nutrients

	Rolls, hamburger, whole grain white, calcium-fortified	Whole Wheat French Bread	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	1.35% 1.3g	97g per day for Men 19-50 years
Saturated Fat	4.28% 1.37g	0% 0g	32g per day for Men 19-50 years
Omega 3	9.93% 0.16g	2.75% 0.044g	1.6g per day for Men 19-50 years
Omega 6	7.5% 1.28g	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	42% 54.7g	47.4% 61.6g	130g per day for Men 19-50 years
Sugars	15% 11g	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	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	7.12% 2.7g	14% 5.27g	38g per day for Men 19-50 years
Protein	19.5% 11g	18.7% 10.5g	56g per day for Men 19-50 years

Vitamins

	Rolls, hamburger, whole grain white, calcium-fortified	Whole Wheat French Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51.3% 0.62mg	54.6% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.6% 0.37mg	24.3% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.47mg	30.6% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.4% 0.12mg	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	41% 165μg	30% 121μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	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	2.6% 0.39mg	2.5% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.9% 5.9μg	0.73% 0.88μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, hamburger, whole grain white, calcium-fortified	Whole Wheat French Bread	Recommended Dietary Allowance
Calcium	27.4% 274mg	5.27% 52.7mg	1000mg per day for Men 19-50 years
Copper	23.4% 0.21mg	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	38% 3.05mg	11.8% 0.94mg	8mg per day for Men 19-50 years
Magnesium	10.6% 44.7mg	15.5% 65.3mg	420mg per day for Men 19-50 years
Manganese	47.4% 1.1mg	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	25.7% 180mg	28.5% 200mg	700mg per day for Men 19-50 years
Potassium	6.57% 224mg	6% 205mg	3400mg per day for Men 19-50 years
Selenium	30% 16.5μg	71.7% 39.4μg	55μg per day for Men 19-50 years
Sodium	40% 602mg	31.4% 471mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	13.2% 1.46mg	11mg per day for Men 19-50 years
Water	1.23% 45.5g	1.35% 50g	3700g per day for Men 19-50 years

Rolls, Hamburger, Whole Grain White, Calcium-fortified VS Whole Wheat French Bread Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Rolls, hamburger, whole grain white, calcium-fortified or Whole Wheat French Bread?

Lets compare vitamin content per 300 calories of Rolls, hamburger, whole grain white, calcium-fortified vs Whole Wheat French Bread:

• 300 calories of Rolls, hamburger, whole grain white, calcium-fortified have 1.4 times more Vitamin B9 than Whole Wheat French Bread.
• While 300 kcal of Whole Wheat French or Vienna Bread contain 1.6 times more Vitamin B6 than Rolls, hamburger, whole grain white, calcium-fortified.
• Both Rolls, hamburger, whole grain white, calcium-fortified and Whole Wheat French Bread provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per 300 calories.
• Both Rolls, hamburger, whole grain white, calcium-fortified as well as Whole Wheat French or Vienna Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Rolls, hamburger, whole grain white, calcium-fortified vs Whole Wheat French Bread:

• 300 calories of Rolls, hamburger, whole grain white, calcium-fortified have 5.2 times more Calcium, 3.2 times more Iron, 1.3 times more Sodium and 1.7 times more Zinc than Whole Wheat French Bread.
• While 300 kcal of Whole Wheat French or Vienna Bread contain 1.5 times more Magnesium and 2.4 times more Selenium than Rolls, hamburger, whole grain white, calcium-fortified.
• Both Rolls, hamburger, whole grain white, calcium-fortified and Whole Wheat French Bread contain similar levels of Copper, Phosphorus and Potassium 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, whole grain white, calcium-fortified have 3.6 times more Omega 3, 1.9 times more Omega 6 and more Sugars than Whole Wheat French Bread.
• While 300 kcal of Whole Wheat French or Vienna Bread contain 1.9 times more Fiber than Rolls, hamburger, whole grain white, calcium-fortified.
• Both Rolls, hamburger, whole grain white, calcium-fortified and Whole Wheat French Bread offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.
• 300 calories of Whole Wheat French Bread provide inadequate amounts of Omega 3 and Omega 6