Comparing Nutrients in 500 calories Crackers, standard snack-type, with whole wheat VS Rolls, hamburger or hot dog, whole wheat

Weight per 500 calories

• Crackers, standard snack-type, with whole wheat: 108g
• Rolls, hamburger or hot dog, whole wheat: 186g

Crackers, standard snack-type, with whole wheat have 1.7 times more energy per 100g than Rolls, hamburger or hot dog, whole wheat. It has very high energy density when compared to other foods. Rolls, hamburger or hot dog, whole wheat having high energy density.

Discover which food has more nutrients per 500 calories - Crackers, standard snack-type, with whole wheat or Rolls, hamburger or hot dog, whole wheat?

Macros Ratio

	Protein	Fat	Carbs
Crackers, standard snack-type, with whole wheat	6%	35%	59%
Rolls, hamburger or hot dog, whole wheat	18%	15%	67%

Macro Nutrients

	Crackers, standard snack-type, with whole wheat	Rolls, hamburger or hot dog, whole wheat	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	20% 19.3g	8.4% 8.14g	97g per day for Men 19-50 years
Saturated Fat	14.7% 4.7g	5.35% 1.7g	32g per day for Men 19-50 years
Omega 3	60.2% 0.96g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	44.7% 7.6g	17.5% 2.98g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.8% 74g	64.2% 83.5g	130g per day for Men 19-50 years
Sugars	15.5% 11.3g	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	0.27% 0.19g	6.26% 4.54g	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	% 0.26g	% 3.77g	g per day for Men 19-50 years
Sucrose	% 10.5g	% 0g	g per day for Men 19-50 years
Fiber	14% 5.3g	30% 11.3g	38g per day for Men 19-50 years
Protein	14% 7.87g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Crackers, standard snack-type, with whole wheat	Rolls, hamburger or hot dog, whole wheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.8% 61.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	68.5% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	26.7% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.8mg	52.5% 8.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.51mg	31.3% 1.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	27.7% 0.36mg	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	15.7% 62.6μg	19.5% 78μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	14.7% 0.35μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	2.7% 2.4mg	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	21% 3.13mg	5.1% 0.76mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.8% 15.3μg	6.97% 8.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, standard snack-type, with whole wheat	Rolls, hamburger or hot dog, whole wheat	Recommended Dietary Allowance
Calcium	18% 180mg	37% 368mg	1000mg per day for Men 19-50 years
Copper	23.6% 0.21mg	49.4% 0.44mg	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	49.3% 3.94mg	56.2% 4.5mg	8mg per day for Men 19-50 years
Magnesium	12% 50.8mg	36% 151mg	420mg per day for Men 19-50 years
Manganese	43% 0.99mg	187% 4.3mg	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	55% 384mg	57.6% 403mg	700mg per day for Men 19-50 years
Potassium	6.64% 226mg	13.2% 450mg	3400mg per day for Men 19-50 years
Selenium	17% 9.4μg	111% 61μg	55μg per day for Men 19-50 years
Sodium	54% 808mg	59% 887mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	29% 3.18mg	11mg per day for Men 19-50 years
Water	0.08% 2.95g	1.8% 66.8g	3700g per day for Men 19-50 years

Crackers, Standard Snack-type, With Whole Wheat VS Rolls, Hamburger Or Hot Dog, Whole Wheat Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Crackers, standard snack-type, with whole wheat or Rolls, hamburger or hot dog, whole wheat?

Lets compare vitamin content per 500 calories of Crackers, standard snack-type, with whole wheat vs Rolls, hamburger or hot dog, whole wheat:

• 500 calories of Crackers, standard snack-type, with whole wheat have 4.1 times more Vitamin E and 1.8 times more Vitamin K than Rolls, hamburger or hot dog, whole wheat.
• While 500 kcal of Rolls, hamburger or hot dog, whole wheat contain 2.4 times more Vitamin B1, 1.3 times more Vitamin B2, 1.7 times more Vitamin B3, 3.1 times more Vitamin B5, 1.9 times more Vitamin B6 and more Vitamin B12 than Crackers, standard snack-type, with whole wheat.
• Both Crackers, standard snack-type, with whole wheat and Rolls, hamburger or hot dog, whole wheat provide similar amounts of Vitamin B9 per 500 calories.
• 500 calories of Crackers, standard snack-type, with whole wheat have insufficient amounts of Vitamin B12
• 500 calories of Rolls, hamburger or hot dog, whole wheat have insufficient amounts of Vitamin E and Vitamin K
• Both Crackers, standard snack-type, with whole wheat as well as Rolls, hamburger or hot dog, whole wheat have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Crackers, standard snack-type, with whole wheat vs Rolls, hamburger or hot dog, whole wheat:

• 500 kcal of Rolls, hamburger or hot dog, whole wheat contain 2 times more Calcium, 2.1 times more Copper, 3 times more Magnesium, 4.3 times more Manganese, 2 times more Potassium, 6.5 times more Selenium and 2.7 times more Zinc than Crackers, standard snack-type, with whole wheat.
• Both Crackers, standard snack-type, with whole wheat and Rolls, hamburger or hot dog, whole wheat contain similar levels of Iron, Phosphorus and Sodium per 500 calories.
• 500 calories of Crackers, standard snack-type, with whole wheat lack sufficient amounts of Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Crackers, standard snack-type, with whole wheat have 2.4 times more Fat, 2.7 times more Saturated Fat, 3 times more Omega 3 and 2.6 times more Omega 6 than Rolls, hamburger or hot dog, whole wheat.
• While 500 kcal of Rolls, hamburger or hot dog, whole wheat contain 2.1 times more Fiber and 2.9 times more Protein than Crackers, standard snack-type, with whole wheat.
• Both Crackers, standard snack-type, with whole wheat and Rolls, hamburger or hot dog, whole wheat offer comparable quantities of Energy, Carbohydrate and Sugars per 500 calories.