Comparing Nutrients in 500 calories Rolls, hard (includes kaiser) VS Sweet rolls, cinnamon, refrigerated dough with frosting

Weight per 500 calories

• Rolls, hard (includes kaiser): 171g
• Sweet rolls, cinnamon, refrigerated dough with frosting: 150g

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

Which food has more nutrients per 500 calories - Rolls, hard (includes kaiser) or Sweet rolls, cinnamon, refrigerated dough with frosting?

Macros Ratio

	Protein	Fat	Carbs
Rolls, hard (includes kaiser)	14%	13%	73%
Sweet rolls, cinnamon, refrigerated dough with frosting	6%	33%	61%

Macro Nutrients

	Rolls, hard (includes kaiser)	Sweet rolls, cinnamon, refrigerated dough with frosting	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7.56% 7.34g	19% 18.3g	97g per day for Men 19-50 years
Saturated Fat	3.23% 1.03g	14.5% 4.63g	32g per day for Men 19-50 years
Omega 3	10.3% 0.17g	7.6% 0.12g	1.6g per day for Men 19-50 years
Omega 6	16.3% 2.77g	13.5% 2.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69% 90g	59.6% 77.5g	130g per day for Men 19-50 years
Sugars	4.17% 3.02g	NA	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	10.3% 3.92g	NA	38g per day for Men 19-50 years
Protein	30% 17g	13.4% 7.5g	56g per day for Men 19-50 years

Vitamins

	Rolls, hard (includes kaiser)	Sweet rolls, cinnamon, refrigerated dough with frosting	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.82mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44% 0.57mg	28.8% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.2% 7.23mg	34.8% 5.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.7mg	7.8% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.6% 0.06mg	3.6% 0.047mg	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	40.5% 162μg	18.8% 75μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.25% 0.03μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.33% 0.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.78% 0.72mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.85% 1.02μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, hard (includes kaiser)	Sweet rolls, cinnamon, refrigerated dough with frosting	Recommended Dietary Allowance
Calcium	16.2% 162mg	4.65% 46.5mg	1000mg per day for Men 19-50 years
Copper	31% 0.28mg	11% 0.098mg	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	70% 5.6mg	45.8% 3.66mg	8mg per day for Men 19-50 years
Magnesium	11% 46mg	3.93% 16.5mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	27% 0.62mg	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	24.4% 171mg	69% 482mg	700mg per day for Men 19-50 years
Potassium	5.42% 184mg	2.56% 87mg	3400mg per day for Men 19-50 years
Selenium	121% 66.7μg	44.5% 24.5μg	55μg per day for Men 19-50 years
Sodium	62% 928mg	76.6% 1149mg	1500mg per day for Men 19-50 years
Zinc	14.6% 1.6mg	4.23% 0.47mg	11mg per day for Men 19-50 years
Water	1.43% 53g	1.17% 43.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Rolls, hard (includes kaiser) vs Sweet rolls, cinnamon, refrigerated dough with frosting:

• Rolls, hard (includes kaiser) have 1.5 times more Vitamin B2, 1.3 times more Vitamin B3, 1.8 times more Vitamin B5 and 2.2 times more Vitamin B9 than Sweet rolls, cinnamon, refrigerated dough with frosting.
• Both Rolls, hard (includes kaiser) and Sweet rolls, cinnamon, refrigerated dough with frosting have similar amounts of Vitamin B1 per 500 kcal.
• Both Rolls, hard (includes kaiser) as well as Sweet rolls, cinnamon, refrigerated dough with frosting have insufficient amounts of Vitamin A, Vitamin B6, Vitamin B12 and Vitamin C in 500 kcal.

Comparing minerals per 500 calories for Rolls, hard (includes kaiser) vs Sweet rolls, cinnamon, refrigerated dough with frosting:

• Rolls, hard (includes kaiser) have 3.5 times more Calcium, 2.9 times more Copper, 1.5 times more Iron, 2.8 times more Magnesium, 1.3 times more Manganese, 2.1 times more Potassium, 2.7 times more Selenium and 3.4 times more Zinc than Sweet rolls, cinnamon, refrigerated dough with frosting.
• While Sweet rolls, cinnamon, refrigerated dough with frosting contain 2.8 times more Phosphorus than Rolls, hard (includes kaiser).
• Both Rolls, hard (includes kaiser) and Sweet rolls, cinnamon, refrigerated dough with frosting have similar amounts of Sodium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Rolls, hard (includes kaiser) have 1.4 times more Omega 3, 1.2 times more Omega 6 and 2.3 times more Protein than Sweet rolls, cinnamon, refrigerated dough with frosting.
• While Sweet rolls, cinnamon, refrigerated dough with frosting contain 2.5 times more Fat and 4.5 times more Saturated Fat than Rolls, hard (includes kaiser).
• Both Rolls, hard (includes kaiser) and Sweet rolls, cinnamon, refrigerated dough with frosting have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Rolls, hard (includes kaiser) as well as Sweet rolls, cinnamon, refrigerated dough with frosting have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.