Comparing Nutrients in 5 ounces Rolls, hamburger or hot dog, wheat/cracked wheat VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Rolls, hamburger or hot dog, wheat/cracked wheat	17%	12%	71%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Rolls, hamburger or hot dog, wheat/cracked wheat	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	13% 381kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	5.28% 5.1g	2.64% 2.57g	97g per day for Men 19-50 years
Saturated Fat	3.3% 1.06g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	16.4% 0.26g	NA	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.3g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51.6% 67g	28.5% 37g	130g per day for Men 19-50 years
Sugars	13.5% 9.8g	1.35% 0.98g	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	5.85% 4.24g	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	% 3.26g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	15.7% 5.95g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	29.6% 16.6g	5.6% 3.15g	56g per day for Men 19-50 years

Vitamins

	Rolls, hamburger or hot dog, wheat/cracked wheat	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	4.25% 38.3μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63% 0.75mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.7% 0.41mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42.3% 6.77mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.7% 0.93mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	NA	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	29.8% 119μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	11.2% 0.27μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.05% 1.84mg	2.68% 2.4mg	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	3.78% 0.57mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.03% 9.64μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, hamburger or hot dog, wheat/cracked wheat	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	27.8% 278mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	NA	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	51.7% 4.14mg	8.86% 0.71mg	8mg per day for Men 19-50 years
Magnesium	16% 66.6mg	NA	420mg per day for Men 19-50 years
Manganese	76% 1.75mg	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	31% 218mg	NA	700mg per day for Men 19-50 years
Potassium	7.55% 257mg	18.8% 638mg	3400mg per day for Men 19-50 years
Selenium	69% 38μg	NA	55μg per day for Men 19-50 years
Sodium	43.8% 656mg	28% 422mg	1500mg per day for Men 19-50 years
Zinc	15% 1.66mg	NA	11mg per day for Men 19-50 years
Water	1.35% 50g	2.6% 97g	3700g per day for Men 19-50 years

Nutrient Comparison: Rolls, hamburger or hot dog, wheat/cracked wheat VS Frozen Roasted Potatoes with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Rolls, hamburger or hot dog, wheat/cracked wheat versus 5 oz of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Rolls, hamburger or hot dog, wheat/cracked wheat vs Frozen Roasted Potatoes with Salt:

• Both Rolls, hamburger or hot dog, wheat/cracked wheat and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 5 oz
• Both Rolls, hamburger or hot dog, wheat/cracked wheat as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in five ounces.

Comparing minerals per 5 ounces for Rolls, hamburger or hot dog, wheat/cracked wheat vs Frozen Roasted Potatoes with Salt:

• 5 ounces of Rolls, hamburger or hot dog, wheat/cracked wheat have 13.1 times more Calcium, 5.8 times more Iron and 1.6 times more Sodium than Frozen Roasted Potatoes with Salt.
• While 5 oz of Frozen Roasted Potatoes with Salt contain 2.5 times more Potassium than Rolls, hamburger or hot dog, wheat/cracked wheat.
• 5 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Rolls, hamburger or hot dog, wheat/cracked wheat have 2.1 times more Energy, 2 times more Fat, 4.5 times more Saturated Fat, 1.8 times more Carbohydrate, 10 times more Sugars, 1.6 times more Fiber and 5.3 times more Protein than Frozen Roasted Potatoes with Salt.