Comparing Nutrients in 500 calories Rolls, hamburger, whole grain white, calcium-fortified VS Whole Grain Bagels

Weight per 500 calories

• Rolls, hamburger, whole grain white, calcium-fortified: 196g
• Whole Grain Bagels: 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, whole grain white, calcium-fortified or Whole Grain Bagels?

Macros Ratio

	Protein	Fat	Carbs
Rolls, hamburger, whole grain white, calcium-fortified	15%	12%	73%
Whole Grain Bagels	15%	0%	85%

Macro Nutrients

	Rolls, hamburger, whole grain white, calcium-fortified	Whole Grain Bagels	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7.05% 6.84g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	7.13% 2.3g	0% 0g	32g per day for Men 19-50 years
Omega 3	16.5% 0.26g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	12.5% 2.13g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70% 91g	82.2% 107g	130g per day for Men 19-50 years
Sugars	25% 18.2g	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	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	12% 4.5g	24.3% 9.2g	38g per day for Men 19-50 years
Protein	32.6% 18.2g	32.6% 18.2g	56g per day for Men 19-50 years

Vitamins

	Rolls, hamburger, whole grain white, calcium-fortified	Whole Grain Bagels	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	85.5% 1.03mg	114% 1.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.7% 0.62mg	59.6% 0.77mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57% 9.1mg	57% 9.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.7% 0.2mg	22% 0.28mg	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	68.6% 275μg	68.6% 275μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	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	4.3% 0.65mg	3.14% 0.47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.17% 9.8μg	0.82% 0.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, hamburger, whole grain white, calcium-fortified	Whole Grain Bagels	Recommended Dietary Allowance
Calcium	45.7% 457mg	18.2% 182mg	1000mg per day for Men 19-50 years
Copper	39% 0.35mg	34.2% 0.31mg	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	63.5% 5.08mg	103% 8.2mg	8mg per day for Men 19-50 years
Magnesium	17.7% 74.5mg	19% 80.4mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	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	43% 300mg	40.3% 282mg	700mg per day for Men 19-50 years
Potassium	11% 373mg	10% 345mg	3400mg per day for Men 19-50 years
Selenium	50% 27.5μg	94% 51.6μg	55μg per day for Men 19-50 years
Sodium	67% 1004mg	48.6% 729mg	1500mg per day for Men 19-50 years
Zinc	36.5% 4mg	29% 3.18mg	11mg per day for Men 19-50 years
Water	2.05% 76g	1.83% 67.7g	3700g per day for Men 19-50 years

Rolls, Hamburger, Whole Grain White, Calcium-fortified VS Whole Grain Bagels Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Rolls, hamburger, whole grain white, calcium-fortified or Whole Grain Bagels?

Lets compare vitamin content per 500 calories of Rolls, hamburger, whole grain white, calcium-fortified vs Whole Grain Bagels:

• 500 kcal of Whole Grain White Bagels contain 1.3 times more Vitamin B1 and 1.4 times more Vitamin B6 than Rolls, hamburger, whole grain white, calcium-fortified.
• Both Rolls, hamburger, whole grain white, calcium-fortified and Whole Grain Bagels provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin B9 per 500 calories.
• Both Rolls, hamburger, whole grain white, calcium-fortified as well as Whole Grain White Bagels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Rolls, hamburger, whole grain white, calcium-fortified vs Whole Grain Bagels:

• 500 calories of Rolls, hamburger, whole grain white, calcium-fortified have 2.5 times more Calcium, 1.4 times more Sodium and 1.3 times more Zinc than Whole Grain Bagels.
• While 500 kcal of Whole Grain White Bagels contain 1.6 times more Iron and 1.9 times more Selenium than Rolls, hamburger, whole grain white, calcium-fortified.
• Both Rolls, hamburger, whole grain white, calcium-fortified and Whole Grain Bagels contain similar levels of Copper, Magnesium, Phosphorus and Potassium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Rolls, hamburger, whole grain white, calcium-fortified have more Omega 3 and more Omega 6 than Whole Grain Bagels.
• While 500 kcal of Whole Grain White Bagels contain 2 times more Fiber than Rolls, hamburger, whole grain white, calcium-fortified.
• Both Rolls, hamburger, whole grain white, calcium-fortified and Whole Grain Bagels offer comparable quantities of Energy, Carbohydrate, Sugars and Protein per 500 calories.
• 500 calories of Whole Grain Bagels provide inadequate amounts of Omega 3 and Omega 6