Comparing Nutrients in 5 ounces Rolls, hamburger or hot dog, whole wheat VS Whole Wheat French Bread

Macros Ratio

	Protein	Fat	Carbs
Rolls, hamburger or hot dog, whole wheat	18%	15%	67%
Whole Wheat French Bread	14%	4%	82%

Macro Nutrients

	Rolls, hamburger or hot dog, whole wheat	Whole Wheat French Bread	Recommended Dietary Allowance
Energy	13% 381kcal	11.7% 339kcal	2900kcal per day for Men 19-50 years
Fat	6.4% 6.2g	1.5% 1.47g	97g per day for Men 19-50 years
Saturated Fat	4.08% 1.3g	0% 0g	32g per day for Men 19-50 years
Omega 3	15.3% 0.25g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	13.3% 2.27g	4.5% 0.77g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49% 63.7g	53.5% 69.6g	130g per day for Men 19-50 years
Sugars	11.6% 8.4g	0% 0g	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	4.77% 3.46g	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	% 2.88g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	22.8% 8.65g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	31.3% 17.5g	21% 12g	56g per day for Men 19-50 years

Vitamins

	Rolls, hamburger or hot dog, whole wheat	Whole Wheat French Bread	Recommended Dietary Allowance
Vitamin A	5.2% 46.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.2% 0.63mg	61.7% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.4% 0.27mg	27.5% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	17.4% 0.23mg	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	15% 59.5μg	34% 136μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	11.2% 0.27μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.05% 1.84mg	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	3.87% 0.58mg	2.83% 0.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.3% 6.38μg	0.83% 0.99μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, hamburger or hot dog, whole wheat	Whole Wheat French Bread	Recommended Dietary Allowance
Calcium	28% 281mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	37.6% 0.34mg	29.6% 0.27mg	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	43% 3.43mg	13.3% 1.06mg	8mg per day for Men 19-50 years
Magnesium	27.3% 115mg	17.5% 73.7mg	420mg per day for Men 19-50 years
Manganese	142% 3.27mg	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	44% 308mg	32% 225mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	6.8% 231mg	3400mg per day for Men 19-50 years
Selenium	84.8% 46.6μg	81% 44.5μg	55μg per day for Men 19-50 years
Sodium	45% 676mg	35.4% 532mg	1500mg per day for Men 19-50 years
Zinc	22% 2.42mg	15% 1.64mg	11mg per day for Men 19-50 years
Water	1.38% 51g	1.53% 56.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Rolls, hamburger or hot dog, whole wheat VS Whole Wheat French Bread per 5 oz

Compare the macro and micronutrient content in 5 oz of Rolls, hamburger or hot dog, whole wheat versus 5 oz of Whole Wheat French Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Rolls, hamburger or hot dog, whole wheat vs Whole Wheat French Bread:

• 5 ounces of Rolls, hamburger or hot dog, whole wheat have more Vitamin A, 1.2 times more Vitamin B6, more Vitamin B12, 1.4 times more Vitamin E and 6.4 times more Vitamin K than Whole Wheat French Bread.
• While 5 oz of Whole Wheat French or Vienna Bread contain 1.3 times more Vitamin B2 and 2.3 times more Vitamin B9 than Rolls, hamburger or hot dog, whole wheat.
• Both Rolls, hamburger or hot dog, whole wheat and Whole Wheat French Bread provide similar amounts of Vitamin B1 and Vitamin B3 per five ounces.
• 5 ounces of Whole Wheat French Bread have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin K
• Both Rolls, hamburger or hot dog, whole wheat as well as Whole Wheat French or Vienna Bread have insufficient amounts of Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Rolls, hamburger or hot dog, whole wheat vs Whole Wheat French Bread:

• 5 ounces of Rolls, hamburger or hot dog, whole wheat have 4.7 times more Calcium, 1.3 times more Copper, 3.2 times more Iron, 1.6 times more Magnesium, 1.4 times more Phosphorus, 1.5 times more Potassium, 1.3 times more Sodium and 1.5 times more Zinc than Whole Wheat French Bread.
• Both Rolls, hamburger or hot dog, whole wheat and Whole Wheat French Bread contain similar levels of Selenium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Rolls, hamburger or hot dog, whole wheat have 4.2 times more Fat, more Saturated Fat, 4.9 times more Omega 3, 3 times more Omega 6, more Sugars, 1.5 times more Fiber and 1.5 times more Protein than Whole Wheat French Bread.
• Both Rolls, hamburger or hot dog, whole wheat and Whole Wheat French Bread offer comparable quantities of Energy and Carbohydrate per five ounces.