Comparing Nutrients in 300 calories Rolls, hamburger, whole grain white, calcium-fortified VS Crackers, water biscuits

Weight per 300 calories

• Rolls, hamburger, whole grain white, calcium-fortified: 118g
• Crackers, water biscuits: 78g

Crackers, water biscuits have 1.5 times more energy per unit of mass than Rolls, hamburger, whole grain white, calcium-fortified, which is high in comparison to other foods. Rolls, hamburger, whole grain white, calcium-fortified having high energy density.

Discover which food has more nutrients per 300 calories - Rolls, hamburger, whole grain white, calcium-fortified or Crackers, water biscuits?

Macros Ratio

	Protein	Fat	Carbs
Rolls, hamburger, whole grain white, calcium-fortified	15%	12%	73%
Crackers, water biscuits	7%	17%	76%

Macro Nutrients

	Rolls, hamburger, whole grain white, calcium-fortified	Crackers, water biscuits	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	5.75% 5.58g	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	5.08% 0.081g	1.6g per day for Men 19-50 years
Omega 6	7.5% 1.28g	11% 1.84g	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	43.8% 57g	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	14.6% 5.55g	38g per day for Men 19-50 years
Protein	19.5% 11g	9.96% 5.58g	56g per day for Men 19-50 years

Vitamins

	Rolls, hamburger, whole grain white, calcium-fortified	Crackers, water biscuits	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	7.23% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.6% 0.37mg	2.22% 0.029mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.47mg	5.63% 0.9mg	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	2.46% 0.032mg	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	4.7% 18.8μg	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	1.5% 0.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.9% 5.9μg	1.17% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, hamburger, whole grain white, calcium-fortified	Crackers, water biscuits	Recommended Dietary Allowance
Calcium	27.4% 274mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	23.4% 0.21mg	11.5% 0.1mg	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	0% 0mg	8mg per day for Men 19-50 years
Magnesium	10.6% 44.7mg	3.72% 15.6mg	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	11% 78mg	700mg per day for Men 19-50 years
Potassium	6.57% 224mg	2.27% 77.3mg	3400mg per day for Men 19-50 years
Selenium	30% 16.5μg	44.5% 24.5μg	55μg per day for Men 19-50 years
Sodium	40% 602mg	29.7% 446mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	4.6% 0.51mg	11mg per day for Men 19-50 years
Water	1.23% 45.5g	0.23% 8.6g	3700g per day for Men 19-50 years

Rolls, Hamburger, Whole Grain White, Calcium-fortified VS Crackers, Water Biscuits Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Rolls, hamburger, whole grain white, calcium-fortified or Crackers, water biscuits?

Lets compare vitamin content per 300 calories of Rolls, hamburger, whole grain white, calcium-fortified vs Crackers, water biscuits:

• 300 calories of Rolls, hamburger, whole grain white, calcium-fortified have 7.1 times more Vitamin B1, 12.9 times more Vitamin B2, 6.1 times more Vitamin B3, 3.8 times more Vitamin B6 and 8.8 times more Vitamin B9 than Crackers, water biscuits.
• 300 calories of Crackers, water biscuits have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B9
• Both Rolls, hamburger, whole grain white, calcium-fortified as well as Crackers, water biscuits 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 Crackers, water biscuits:

• 300 calories of Rolls, hamburger, whole grain white, calcium-fortified have more Calcium, 2 times more Copper, more Iron, 2.9 times more Magnesium, 2.3 times more Phosphorus, 2.9 times more Potassium, 1.4 times more Sodium and 4.7 times more Zinc than Crackers, water biscuits.
• While 300 kcal of Crackers, water biscuits contain 1.5 times more Selenium than Rolls, hamburger, whole grain white, calcium-fortified.
• 300 calories of Crackers, water biscuits lack sufficient amounts of Calcium, Iron, Magnesium, Potassium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Rolls, hamburger, whole grain white, calcium-fortified have 2 times more Omega 3, more Sugars and 2 times more Protein than Crackers, water biscuits.
• While 300 kcal of Crackers, water biscuits contain 1.4 times more Omega 6 and 2 times more Fiber than Rolls, hamburger, whole grain white, calcium-fortified.
• Both Rolls, hamburger, whole grain white, calcium-fortified and Crackers, water biscuits offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Crackers, water biscuits provide inadequate amounts of Omega 3