Comparing Nutrients in 500 calories Rolls, hamburger or hot dog, whole wheat VS Whole Wheat French Bread

Weight per 500 calories

• Rolls, hamburger or hot dog, whole wheat: 186g
• Whole Wheat French Bread: 209g

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

Discover which food has more nutrients per 500 calories - Rolls, hamburger or hot dog, whole wheat or Whole Wheat French Bread?

Macros Ratio

	Protein	Fat	Carbs
Rolls, hamburger or hot dog, whole wheat	18%	15%	67%
Whole Wheat French Bread	14%	4%	82%

Macro Nutrients

	Rolls, hamburger or hot dog, whole wheat	Whole Wheat French Bread	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.4% 8.14g	2.24% 2.18g	97g per day for Men 19-50 years
Saturated Fat	5.35% 1.7g	0% 0g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	4.58% 0.073g	1.6g per day for Men 19-50 years
Omega 6	17.5% 2.98g	6.66% 1.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64.2% 83.5g	79% 103g	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	6.26% 4.54g	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	% 3.77g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	30% 11.3g	23% 8.8g	38g per day for Men 19-50 years
Protein	41% 23g	31% 17.4g	56g per day for Men 19-50 years

Vitamins

	Rolls, hamburger or hot dog, whole wheat	Whole Wheat French Bread	Recommended Dietary Allowance
Vitamin A	6.8% 61.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68.5% 0.82mg	91% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.7% 0.35mg	40.6% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52.5% 8.4mg	51% 8.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.3% 1.57mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.7% 0.36mg	25.7% 0.33mg	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	19.5% 78μg	50.2% 201μg	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	5.1% 0.76mg	4.2% 0.63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.97% 8.36μg	1.22% 1.46μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, hamburger or hot dog, whole wheat	Whole Wheat French Bread	Recommended Dietary Allowance
Calcium	37% 368mg	8.8% 88mg	1000mg per day for Men 19-50 years
Copper	49.4% 0.44mg	43.7% 0.39mg	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	56.2% 4.5mg	19.6% 1.57mg	8mg per day for Men 19-50 years
Magnesium	36% 151mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	187% 4.3mg	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	57.6% 403mg	47.5% 333mg	700mg per day for Men 19-50 years
Potassium	13.2% 450mg	10% 341mg	3400mg per day for Men 19-50 years
Selenium	111% 61μg	119% 65.7μg	55μg per day for Men 19-50 years
Sodium	59% 887mg	52.3% 785mg	1500mg per day for Men 19-50 years
Zinc	29% 3.18mg	22% 2.43mg	11mg per day for Men 19-50 years
Water	1.8% 66.8g	2.25% 83.3g	3700g per day for Men 19-50 years

Rolls, Hamburger Or Hot Dog, Whole Wheat VS Whole Wheat French Bread Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Rolls, hamburger or hot dog, whole wheat or Whole Wheat French Bread?

Lets compare vitamin content per 500 calories of Rolls, hamburger or hot dog, whole wheat vs Whole Wheat French Bread:

• 500 calories of Rolls, hamburger or hot dog, whole wheat have more Vitamin B12 than Whole Wheat French Bread.
• While 500 kcal of Whole Wheat French or Vienna Bread contain 1.3 times more Vitamin B1, 1.5 times more Vitamin B2 and 2.6 times more Vitamin B9 than Rolls, hamburger or hot dog, whole wheat.
• Both Rolls, hamburger or hot dog, whole wheat and Whole Wheat French Bread provide similar amounts of Vitamin B3 and Vitamin B6 per 500 calories.
• 500 calories of Whole Wheat French Bread have insufficient amounts of Vitamin B12
• Both Rolls, hamburger or hot dog, whole wheat as well as Whole Wheat French or Vienna Bread have insufficient amounts of Vitamin A, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Rolls, hamburger or hot dog, whole wheat vs Whole Wheat French Bread:

• 500 calories of Rolls, hamburger or hot dog, whole wheat have 4.2 times more Calcium, 2.9 times more Iron, 1.4 times more Magnesium, 1.2 times more Phosphorus, 1.3 times more Potassium and 1.3 times more Zinc than Whole Wheat French Bread.
• Both Rolls, hamburger or hot dog, whole wheat and Whole Wheat French Bread contain similar levels of Copper, Selenium and Sodium 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 Rolls, hamburger or hot dog, whole wheat have 4.4 times more Omega 3, 2.6 times more Omega 6, more Sugars, 1.3 times more Fiber and 1.3 times more Protein than Whole Wheat French Bread.
• Both Rolls, hamburger or hot dog, whole wheat and Whole Wheat French Bread offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Whole Wheat French Bread provide inadequate amounts of Omega 3 and Omega 6