Comparing Nutrients in 500 calories Rolls, hamburger or hot dog, wheat/cracked wheat VS Crackers, sandwich-type, peanut butter filled, reduced fat

Weight per 500 calories

• Rolls, hamburger or hot dog, wheat/cracked wheat: 186g
• Crackers, sandwich-type, peanut butter filled, reduced fat: 114g

Crackers, sandwich-type, peanut butter filled, reduced fat have 1.6 times more energy per unit of mass than Rolls, hamburger or hot dog, wheat/cracked wheat, which is very high in comparison to other foods. Rolls, hamburger or hot dog, wheat/cracked wheat having high energy density.

Which food has more nutrients per 500 calories - Rolls, hamburger or hot dog, wheat/cracked wheat or Crackers, sandwich-type, peanut butter filled, reduced fat?

Macros Ratio

	Protein	Fat	Carbs
Rolls, hamburger or hot dog, wheat/cracked wheat	17%	12%	71%
Crackers, sandwich-type, peanut butter filled, reduced fat	8%	34%	58%

Macro Nutrients

	Rolls, hamburger or hot dog, wheat/cracked wheat	Crackers, sandwich-type, peanut butter filled, reduced fat	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.9% 6.7g	19.7% 19g	97g per day for Men 19-50 years
Saturated Fat	4.33% 1.4g	9.93% 3.18g	32g per day for Men 19-50 years
Omega 3	21.5% 0.34g	4.3% 0.069g	1.6g per day for Men 19-50 years
Omega 6	17.6% 3g	44.8% 7.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67.6% 88g	56% 72.6g	130g per day for Men 19-50 years
Sugars	17.7% 13g	17.5% 12.7g	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	7.67% 5.56g	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	% 4.28g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	20.5% 7.8g	8.43% 3.2g	38g per day for Men 19-50 years
Protein	39% 21.7g	17% 9.53g	56g per day for Men 19-50 years

Vitamins

	Rolls, hamburger or hot dog, wheat/cracked wheat	Crackers, sandwich-type, peanut butter filled, reduced fat	Recommended Dietary Allowance
Vitamin A	5.58% 50μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	82.4% 0.99mg	43.3% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41.6% 0.54mg	26.6% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.5% 8.9mg	33.5% 5.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.5% 1.22mg	8.5% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.24mg	6.42% 0.084mg	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	39% 156μg	31.8% 127μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	14.7% 0.35μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.7% 2.4mg	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	4.96% 0.74mg	14% 2.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.5% 12.6μg	2.86% 3.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, hamburger or hot dog, wheat/cracked wheat	Crackers, sandwich-type, peanut butter filled, reduced fat	Recommended Dietary Allowance
Calcium	36.4% 364mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	16.5% 0.15mg	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	68% 5.43mg	43% 3.43mg	8mg per day for Men 19-50 years
Magnesium	21% 87.4mg	8.17% 34.3mg	420mg per day for Men 19-50 years
Manganese	100% 2.3mg	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	41% 286mg	16% 111mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	4.1% 140mg	3400mg per day for Men 19-50 years
Selenium	90% 49.6μg	40.6% 22.3μg	55μg per day for Men 19-50 years
Sodium	57.4% 861mg	48.7% 731mg	1500mg per day for Men 19-50 years
Zinc	19.8% 2.17mg	6.97% 0.77mg	11mg per day for Men 19-50 years
Water	1.77% 65.5g	0.29% 10.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Rolls, hamburger or hot dog, wheat/cracked wheat vs Crackers, sandwich-type, peanut butter filled, reduced fat:

• Rolls, hamburger or hot dog, wheat/cracked wheat have more Vitamin A, 1.9 times more Vitamin B1, 1.6 times more Vitamin B2, 1.7 times more Vitamin B3, 2.9 times more Vitamin B5, 2.8 times more Vitamin B6, 1.2 times more Vitamin B9, more Vitamin B12 and 3.7 times more Vitamin K than Crackers, sandwich-type, peanut butter filled, reduced fat.
• While Crackers, sandwich-type, peanut butter filled, reduced fat contain 2.9 times more Vitamin E than Rolls, hamburger or hot dog, wheat/cracked wheat.
• Both Rolls, hamburger or hot dog, wheat/cracked wheat as well as Crackers, sandwich-type, peanut butter filled, reduced fat have insufficient amounts of Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Rolls, hamburger or hot dog, wheat/cracked wheat vs Crackers, sandwich-type, peanut butter filled, reduced fat:

• Rolls, hamburger or hot dog, wheat/cracked wheat have more Calcium, 2.1 times more Copper, 1.6 times more Iron, 2.5 times more Magnesium, 2.6 times more Phosphorus, 2.4 times more Potassium, 2.2 times more Selenium and 2.8 times more Zinc than Crackers, sandwich-type, peanut butter filled, reduced fat.
• Both Rolls, hamburger or hot dog, wheat/cracked wheat and Crackers, sandwich-type, peanut butter filled, reduced fat have similar amounts of Sodium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Rolls, hamburger or hot dog, wheat/cracked wheat have 5 times more Omega 3, 1.2 times more Carbohydrate, 2.4 times more Fiber and 2.3 times more Protein than Crackers, sandwich-type, peanut butter filled, reduced fat.
• While Crackers, sandwich-type, peanut butter filled, reduced fat contain 2.8 times more Fat, 2.3 times more Saturated Fat and 2.5 times more Omega 6 than Rolls, hamburger or hot dog, wheat/cracked wheat.
• Both Rolls, hamburger or hot dog, wheat/cracked wheat and Crackers, sandwich-type, peanut butter filled, reduced fat have similar amounts of Energy and Sugars per 500 kcal.
• Both Rolls, hamburger or hot dog, wheat/cracked wheat as well as Crackers, sandwich-type, peanut butter filled, reduced fat have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.