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

Weight per 500 calories

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

Crackers, standard snack-type, with whole wheat have 1.7 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.

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

Macros Ratio

	Protein	Fat	Carbs
Rolls, hamburger or hot dog, wheat/cracked wheat	17%	12%	71%
Crackers, standard snack-type, with whole wheat	6%	35%	59%

Macro Nutrients

	Rolls, hamburger or hot dog, wheat/cracked wheat	Crackers, standard snack-type, with whole wheat	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.9% 6.7g	20% 19.3g	97g per day for Men 19-50 years
Saturated Fat	4.33% 1.4g	14.7% 4.7g	32g per day for Men 19-50 years
Omega 3	21.5% 0.34g	60.2% 0.96g	1.6g per day for Men 19-50 years
Omega 6	17.6% 3g	44.7% 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	56.8% 74g	130g per day for Men 19-50 years
Sugars	17.7% 13g	15.5% 11.3g	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	0.27% 0.19g	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	% 0.26g	g per day for Men 19-50 years
Sucrose	% 0g	% 10.5g	g per day for Men 19-50 years
Fiber	20.5% 7.8g	14% 5.3g	38g per day for Men 19-50 years
Protein	39% 21.7g	14% 7.87g	56g per day for Men 19-50 years

Vitamins

	Rolls, hamburger or hot dog, wheat/cracked wheat	Crackers, standard snack-type, with whole wheat	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	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41.6% 0.54mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.5% 8.9mg	30% 4.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.5% 1.22mg	10.3% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.24mg	15% 0.19mg	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	15.7% 62.6μg	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	21% 3.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.5% 12.6μg	12.8% 15.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, hamburger or hot dog, wheat/cracked wheat	Crackers, standard snack-type, with whole wheat	Recommended Dietary Allowance
Calcium	36.4% 364mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	23.6% 0.21mg	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	49.3% 3.94mg	8mg per day for Men 19-50 years
Magnesium	21% 87.4mg	12% 50.8mg	420mg per day for Men 19-50 years
Manganese	100% 2.3mg	43% 0.99mg	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	55% 384mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	6.64% 226mg	3400mg per day for Men 19-50 years
Selenium	90% 49.6μg	17% 9.4μg	55μg per day for Men 19-50 years
Sodium	57.4% 861mg	54% 808mg	1500mg per day for Men 19-50 years
Zinc	19.8% 2.17mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	1.77% 65.5g	0.08% 2.95g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Rolls, hamburger or hot dog, wheat/cracked wheat have 2.9 times more Vitamin B1, 2.1 times more Vitamin B2, 1.8 times more Vitamin B3, 2.4 times more Vitamin B5, 1.2 times more Vitamin B6, 2.5 times more Vitamin B9 and more Vitamin B12 than Crackers, standard snack-type, with whole wheat.
• While 500 kcal of Crackers, standard snack-type, with whole wheat contain 4.2 times more Vitamin E than Rolls, hamburger or hot dog, wheat/cracked wheat.
• Both Rolls, hamburger or hot dog, wheat/cracked wheat and Crackers, standard snack-type, with whole wheat provide similar amounts of Vitamin K per 500 calories.
• 500 calories of Rolls, hamburger or hot dog, wheat/cracked wheat have insufficient amounts of Vitamin E
• 500 calories of Crackers, standard snack-type, with whole wheat have insufficient amounts of Vitamin B12
• Both Rolls, hamburger or hot dog, wheat/cracked wheat as well as Crackers, standard snack-type, with whole wheat have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 500 calories.

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

• 500 calories of Rolls, hamburger or hot dog, wheat/cracked wheat have 2 times more Calcium, 1.4 times more Copper, 1.4 times more Iron, 1.7 times more Magnesium, 2.3 times more Manganese, 5.3 times more Selenium and 1.8 times more Zinc than Crackers, standard snack-type, with whole wheat.
• While 500 kcal of Crackers, standard snack-type, with whole wheat contain 1.3 times more Phosphorus than Rolls, hamburger or hot dog, wheat/cracked wheat.
• Both Rolls, hamburger or hot dog, wheat/cracked wheat and Crackers, standard snack-type, with whole wheat contain similar levels of Sodium per 500 calories.
• Both Rolls, hamburger or hot dog, wheat/cracked wheat as well as Crackers, standard snack-type, with whole wheat lack sufficient amounts of Potassium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Rolls, hamburger or hot dog, wheat/cracked wheat have 1.5 times more Fiber and 2.8 times more Protein than Crackers, standard snack-type, with whole wheat.
• While 500 kcal of Crackers, standard snack-type, with whole wheat contain 2.9 times more Fat, 3.4 times more Saturated Fat, 2.8 times more Omega 3 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, standard snack-type, with whole wheat offer comparable quantities of Energy, Carbohydrate and Sugars per 500 calories.