Comparing Nutrients in 500 calories Rolls, hamburger or hot dog, whole wheat VS Rolls, hamburger, whole grain white, calcium-fortified

Weight per 500 calories

• Rolls, hamburger or hot dog, whole wheat: 186g
• Rolls, hamburger, whole grain white, calcium-fortified: 196g

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 Rolls, hamburger, whole grain white, calcium-fortified?

Macros Ratio

	Protein	Fat	Carbs
Rolls, hamburger or hot dog, whole wheat	18%	15%	67%
Rolls, hamburger, whole grain white, calcium-fortified	15%	12%	73%

Macro Nutrients

	Rolls, hamburger or hot dog, whole wheat	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	8.4% 8.14g	7.05% 6.84g	97g per day for Men 19-50 years
Saturated Fat	5.35% 1.7g	7.13% 2.3g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	16.5% 0.26g	1.6g per day for Men 19-50 years
Omega 6	17.5% 2.98g	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	64.2% 83.5g	70% 91g	130g per day for Men 19-50 years
Sugars	15% 11g	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	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	12% 4.5g	38g per day for Men 19-50 years
Protein	41% 23g	32.6% 18.2g	56g per day for Men 19-50 years

Vitamins

	Rolls, hamburger or hot dog, whole wheat	Rolls, hamburger, whole grain white, calcium-fortified	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	85.5% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.7% 0.35mg	47.7% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52.5% 8.4mg	57% 9.1mg	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	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	19.5% 78μg	68.6% 275μg	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	4.3% 0.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.97% 8.36μg	8.17% 9.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, hamburger or hot dog, whole wheat	Rolls, hamburger, whole grain white, calcium-fortified	Recommended Dietary Allowance
Calcium	37% 368mg	45.7% 457mg	1000mg per day for Men 19-50 years
Copper	49.4% 0.44mg	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	56.2% 4.5mg	63.5% 5.08mg	8mg per day for Men 19-50 years
Magnesium	36% 151mg	17.7% 74.5mg	420mg per day for Men 19-50 years
Manganese	187% 4.3mg	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	57.6% 403mg	43% 300mg	700mg per day for Men 19-50 years
Potassium	13.2% 450mg	11% 373mg	3400mg per day for Men 19-50 years
Selenium	111% 61μg	50% 27.5μg	55μg per day for Men 19-50 years
Sodium	59% 887mg	67% 1004mg	1500mg per day for Men 19-50 years
Zinc	29% 3.18mg	36.5% 4mg	11mg per day for Men 19-50 years
Water	1.8% 66.8g	2.05% 76g	3700g per day for Men 19-50 years

Rolls, Hamburger Or Hot Dog, Whole Wheat VS Rolls, Hamburger, Whole Grain White, Calcium-fortified Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Rolls, hamburger or hot dog, whole wheat or Rolls, hamburger, whole grain white, calcium-fortified?

Lets compare vitamin content per 500 calories of Rolls, hamburger or hot dog, whole wheat vs Rolls, hamburger, whole grain white, calcium-fortified:

• 500 calories of Rolls, hamburger or hot dog, whole wheat have 1.8 times more Vitamin B6 and more Vitamin B12 than Rolls, hamburger, whole grain white, calcium-fortified.
• While 500 kcal of Rolls, hamburger, whole grain white, calcium-fortified contain 1.8 times more Vitamin B2 and 3.5 times more Vitamin B9 than Rolls, hamburger or hot dog, whole wheat.
• Both Rolls, hamburger or hot dog, whole wheat and Rolls, hamburger, whole grain white, calcium-fortified provide similar amounts of Vitamin B1 and Vitamin B3 per 500 calories.
• 500 calories of Rolls, hamburger, whole grain white, calcium-fortified have insufficient amounts of Vitamin B12
• Both Rolls, hamburger or hot dog, whole wheat as well as Rolls, hamburger, whole grain white, calcium-fortified 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 Rolls, hamburger, whole grain white, calcium-fortified:

• 500 calories of Rolls, hamburger or hot dog, whole wheat have 1.3 times more Copper, 2 times more Magnesium, 2.4 times more Manganese, 1.3 times more Phosphorus, 1.2 times more Potassium and 2.2 times more Selenium than Rolls, hamburger, whole grain white, calcium-fortified.
• While 500 kcal of Rolls, hamburger, whole grain white, calcium-fortified contain 1.3 times more Zinc than Rolls, hamburger or hot dog, whole wheat.
• Both Rolls, hamburger or hot dog, whole wheat and Rolls, hamburger, whole grain white, calcium-fortified contain similar levels of Calcium, Iron and Sodium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Rolls, hamburger or hot dog, whole wheat have 1.2 times more Omega 3, 1.4 times more Omega 6, 2.5 times more Fiber and 1.3 times more Protein than Rolls, hamburger, whole grain white, calcium-fortified.
• While 500 kcal of Rolls, hamburger, whole grain white, calcium-fortified contain 1.7 times more Sugars than Rolls, hamburger or hot dog, whole wheat.
• Both Rolls, hamburger or hot dog, whole wheat and Rolls, hamburger, whole grain white, calcium-fortified offer comparable quantities of Energy and Carbohydrate per 500 calories.