Comparing Nutrients in 500 calories Whole Wheat French Bread VS Rolls, hamburger, whole grain white, calcium-fortified

Weight per 500 calories

• Whole Wheat French Bread: 209g
• Rolls, hamburger, whole grain white, calcium-fortified: 196g

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

Discover which food has more nutrients per 500 calories - Whole Wheat French Bread or Rolls, hamburger, whole grain white, calcium-fortified?

Macros Ratio

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

Macro Nutrients

	Whole Wheat French Bread	Rolls, hamburger, whole grain white, calcium-fortified	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.24% 2.18g	7.05% 6.84g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	7.13% 2.3g	32g per day for Men 19-50 years
Omega 3	4.58% 0.073g	16.5% 0.26g	1.6g per day for Men 19-50 years
Omega 6	6.66% 1.13g	12.5% 2.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79% 103g	70% 91g	130g per day for Men 19-50 years
Sugars	0% 0g	25% 18.2g	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	23% 8.8g	12% 4.5g	38g per day for Men 19-50 years
Protein	31% 17.4g	32.6% 18.2g	56g per day for Men 19-50 years

Vitamins

	Whole Wheat French Bread	Rolls, hamburger, whole grain white, calcium-fortified	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	91% 1.1mg	85.5% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.6% 0.53mg	47.7% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.16mg	57% 9.1mg	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	25.7% 0.33mg	15.7% 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	50.2% 201μg	68.6% 275μg	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	4.2% 0.63mg	4.3% 0.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.22% 1.46μg	8.17% 9.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Wheat French Bread	Rolls, hamburger, whole grain white, calcium-fortified	Recommended Dietary Allowance
Calcium	8.8% 88mg	45.7% 457mg	1000mg per day for Men 19-50 years
Copper	43.7% 0.39mg	39% 0.35mg	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	19.6% 1.57mg	63.5% 5.08mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	17.7% 74.5mg	420mg per day for Men 19-50 years
Manganese	NA	79% 1.8mg	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	47.5% 333mg	43% 300mg	700mg per day for Men 19-50 years
Potassium	10% 341mg	11% 373mg	3400mg per day for Men 19-50 years
Selenium	119% 65.7μg	50% 27.5μg	55μg per day for Men 19-50 years
Sodium	52.3% 785mg	67% 1004mg	1500mg per day for Men 19-50 years
Zinc	22% 2.43mg	36.5% 4mg	11mg per day for Men 19-50 years
Water	2.25% 83.3g	2.05% 76g	3700g per day for Men 19-50 years

Whole Wheat French Bread VS Rolls, Hamburger, Whole Grain White, Calcium-fortified Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Whole Wheat French Bread or Rolls, hamburger, whole grain white, calcium-fortified?

Lets compare vitamin content per 500 calories of Whole Wheat French Bread vs Rolls, hamburger, whole grain white, calcium-fortified:

• 500 calories of Whole Wheat French Bread have 1.6 times more Vitamin B6 than Rolls, hamburger, whole grain white, calcium-fortified.
• While 500 kcal of Rolls, hamburger, whole grain white, calcium-fortified contain 1.4 times more Vitamin B9 than Whole Wheat French or Vienna Bread.
• Both Whole Wheat French Bread and Rolls, hamburger, whole grain white, calcium-fortified provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per 500 calories.
• Both Whole Wheat French or Vienna Bread as well as Rolls, hamburger, whole grain white, calcium-fortified have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Whole Wheat French Bread vs Rolls, hamburger, whole grain white, calcium-fortified:

• 500 calories of Whole Wheat French Bread have 1.5 times more Magnesium and 2.4 times more Selenium than Rolls, hamburger, whole grain white, calcium-fortified.
• While 500 kcal of Rolls, hamburger, whole grain white, calcium-fortified contain 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 or Vienna Bread.
• Both Whole Wheat French Bread and Rolls, hamburger, whole grain white, calcium-fortified contain similar levels of Copper, Phosphorus and Potassium per 500 calories.
• 500 calories of Whole Wheat French Bread lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Whole Wheat French Bread have 1.9 times more Fiber than Rolls, hamburger, whole grain white, calcium-fortified.
• While 500 kcal of Rolls, hamburger, whole grain white, calcium-fortified contain 3.6 times more Omega 3, 1.9 times more Omega 6 and more Sugars than Whole Wheat French or Vienna Bread.
• Both Whole Wheat French Bread and Rolls, hamburger, whole grain white, calcium-fortified offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• 500 calories of Whole Wheat French Bread provide inadequate amounts of Omega 3 and Omega 6