Comparing Nutrients in 5 ounces Whole Wheat French Bread VS Rolls, hamburger, whole grain white, calcium-fortified

Macros Ratio

	Protein	Fat	Carbs
Whole Wheat French Bread	14%	4%	82%
Rolls, hamburger, whole grain white, calcium-fortified	15%	12%	73%

Macro Nutrients

	Whole Wheat French Bread	Rolls, hamburger, whole grain white, calcium-fortified	Recommended Dietary Allowance
Energy	11.7% 339kcal	12.5% 361kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	5.1% 4.95g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	5.15% 1.65g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	4.5% 0.77g	9.06% 1.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.5% 69.6g	50.7% 66g	130g per day for Men 19-50 years
Sugars	0% 0g	18% 13g	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	15.7% 5.95g	8.58% 3.26g	38g per day for Men 19-50 years
Protein	21% 12g	23.5% 13g	56g per day for Men 19-50 years

Vitamins

	Whole Wheat French Bread	Rolls, hamburger, whole grain white, calcium-fortified	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.7% 0.74mg	61.8% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.5% 0.36mg	34.5% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	41.2% 6.6mg	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	17.4% 0.23mg	11.3% 0.15mg	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	34% 136μg	49.6% 198μg	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	2.83% 0.43mg	3.1% 0.47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 0.99μg	5.9% 7.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Wheat French Bread	Rolls, hamburger, whole grain white, calcium-fortified	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	29.6% 0.27mg	28% 0.25mg	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	13.3% 1.06mg	46% 3.67mg	8mg per day for Men 19-50 years
Magnesium	17.5% 73.7mg	13% 54mg	420mg per day for Men 19-50 years
Manganese	NA	57% 1.3mg	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	32% 225mg	31% 217mg	700mg per day for Men 19-50 years
Potassium	6.8% 231mg	7.92% 269mg	3400mg per day for Men 19-50 years
Selenium	81% 44.5μg	36% 20μg	55μg per day for Men 19-50 years
Sodium	35.4% 532mg	48.4% 726mg	1500mg per day for Men 19-50 years
Zinc	15% 1.64mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	1.53% 56.4g	1.5% 55g	3700g per day for Men 19-50 years

Nutrient Comparison: Whole Wheat French Bread VS Rolls, hamburger, whole grain white, calcium-fortified per 5 oz

Compare the macro and micronutrient content in 5 oz of Whole Wheat French Bread versus 5 oz of Rolls, hamburger, whole grain white, calcium-fortified to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Whole Wheat French Bread vs Rolls, hamburger, whole grain white, calcium-fortified:

• 5 ounces of Whole Wheat French Bread have 1.5 times more Vitamin B6 than Rolls, hamburger, whole grain white, calcium-fortified.
• While 5 oz of Rolls, hamburger, whole grain white, calcium-fortified contain 1.3 times more Vitamin B2, 1.5 times more Vitamin B9 and 7.1 times more Vitamin K than Whole Wheat French or Vienna Bread.
• Both Whole Wheat French Bread and Rolls, hamburger, whole grain white, calcium-fortified provide similar amounts of Vitamin B1 and Vitamin B3 per five ounces.
• 5 ounces of Whole Wheat French Bread have insufficient amounts of Vitamin K
• Both Whole Wheat French or Vienna Bread as well as Rolls, hamburger, whole grain white, calcium-fortified have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Whole Wheat French Bread vs Rolls, hamburger, whole grain white, calcium-fortified:

• 5 ounces of Whole Wheat French Bread have 1.4 times more Magnesium and 2.2 times more Selenium than Rolls, hamburger, whole grain white, calcium-fortified.
• While 5 oz of Rolls, hamburger, whole grain white, calcium-fortified contain 5.5 times more Calcium, 3.5 times more Iron, 1.4 times more Sodium and 1.8 times more Zinc than Whole Wheat French or Vienna Bread.
• Both Whole Wheat French Bread and Rolls, hamburger, whole grain white, calcium-fortified contain similar levels of Copper, Phosphorus and Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Whole Wheat French Bread have 1.8 times more Fiber than Rolls, hamburger, whole grain white, calcium-fortified.
• While 5 oz of Rolls, hamburger, whole grain white, calcium-fortified contain 3.4 times more Fat, more Saturated Fat, 3.9 times more Omega 3, 2 times more Omega 6 and more Sugars than Whole Wheat French or Vienna Bread.
• Both Whole Wheat French Bread and Rolls, hamburger, whole grain white, calcium-fortified offer comparable quantities of Energy, Carbohydrate and Protein per five ounces.