Comparing Nutrients in 500 calories Rolls, hamburger or hotdog, mixed-grain VS Rolls, hard (includes kaiser)

Weight per 500 calories

• Rolls, hamburger or hotdog, mixed-grain: 190g
• Rolls, hard (includes kaiser): 171g

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

Which food has more nutrients per 500 calories - Rolls, hamburger or hotdog, mixed-grain or Rolls, hard (includes kaiser)?

Macros Ratio

	Protein	Fat	Carbs
Rolls, hamburger or hotdog, mixed-grain	14%	20%	66%
Rolls, hard (includes kaiser)	14%	13%	73%

Macro Nutrients

	Rolls, hamburger or hotdog, mixed-grain	Rolls, hard (includes kaiser)	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	11.8% 11.4g	7.56% 7.34g	97g per day for Men 19-50 years
Saturated Fat	8.26% 2.64g	3.23% 1.03g	32g per day for Men 19-50 years
Omega 3	7.84% 0.13g	10.3% 0.17g	1.6g per day for Men 19-50 years
Omega 6	12% 2.07g	16.3% 2.77g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.2% 84.8g	69% 90g	130g per day for Men 19-50 years
Sugars	16.4% 12g	4.17% 3.02g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	19% 7.22g	10.3% 3.92g	38g per day for Men 19-50 years
Protein	32.6% 18.3g	30% 17g	56g per day for Men 19-50 years

Vitamins

	Rolls, hamburger or hotdog, mixed-grain	Rolls, hard (includes kaiser)	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	73.4% 0.88mg	68% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.3% 0.59mg	44% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53% 8.5mg	45.2% 7.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.7% 0.94mg	14% 0.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.5% 0.17mg	4.6% 0.06mg	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	52.8% 211μg	40.5% 162μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.79% 0.019μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	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	0.89% 0.13mg	4.78% 0.72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.9% 5.9μg	0.85% 1.02μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, hamburger or hotdog, mixed-grain	Rolls, hard (includes kaiser)	Recommended Dietary Allowance
Calcium	18% 181mg	16.2% 162mg	1000mg per day for Men 19-50 years
Copper	45.6% 0.41mg	31% 0.28mg	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	94% 7.5mg	70% 5.6mg	8mg per day for Men 19-50 years
Magnesium	20% 83.7mg	11% 46mg	420mg per day for Men 19-50 years
Manganese	84% 1.93mg	34% 0.78mg	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	33% 232mg	24.4% 171mg	700mg per day for Men 19-50 years
Potassium	8.95% 304mg	5.42% 184mg	3400mg per day for Men 19-50 years
Selenium	110% 60.5μg	121% 66.7μg	55μg per day for Men 19-50 years
Sodium	58% 871mg	62% 928mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	14.6% 1.6mg	11mg per day for Men 19-50 years
Water	1.95% 72.2g	1.43% 53g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Rolls, hamburger or hotdog, mixed-grain vs Rolls, hard (includes kaiser):

• Rolls, hamburger or hotdog, mixed-grain have 1.3 times more Vitamin B5, 2.9 times more Vitamin B6 and 1.3 times more Vitamin B9 than Rolls, hard (includes kaiser).
• Both Rolls, hamburger or hotdog, mixed-grain and Rolls, hard (includes kaiser) have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per 500 kcal.
• Both Rolls, hamburger or hotdog, mixed-grain as well as Rolls, hard (includes kaiser) have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Rolls, hamburger or hotdog, mixed-grain vs Rolls, hard (includes kaiser):

• Rolls, hamburger or hotdog, mixed-grain have 1.5 times more Copper, 1.3 times more Iron, 1.8 times more Magnesium, 2.5 times more Manganese, 1.4 times more Phosphorus, 1.7 times more Potassium and 1.2 times more Zinc than Rolls, hard (includes kaiser).
• Both Rolls, hamburger or hotdog, mixed-grain and Rolls, hard (includes kaiser) have similar amounts of Calcium, Selenium and Sodium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Rolls, hamburger or hotdog, mixed-grain have 1.6 times more Fat, 2.6 times more Saturated Fat, 3.9 times more Sugars and 1.8 times more Fiber than Rolls, hard (includes kaiser).
• While Rolls, hard (includes kaiser) contain 1.3 times more Omega 3 and 1.3 times more Omega 6 than Rolls, hamburger or hotdog, mixed-grain.
• Both Rolls, hamburger or hotdog, mixed-grain and Rolls, hard (includes kaiser) have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
• Both Rolls, hamburger or hotdog, mixed-grain as well as Rolls, hard (includes kaiser) have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.