Comparing Nutrients in 5 ounces Rolls, hamburger or hotdog, mixed-grain VS Rolls, hard (includes kaiser)

Macros Ratio

	Protein	Fat	Carbs
Rolls, hamburger or hotdog, mixed-grain	14%	20%	66%
Rolls, hard (includes kaiser)	14%	13%	73%

Macro Nutrients

	Rolls, hamburger or hotdog, mixed-grain	Rolls, hard (includes kaiser)	Recommended Dietary Allowance
Energy	13% 373kcal	14.3% 415kcal	2900kcal per day for Men 19-50 years
Fat	8.77% 8.5g	6.3% 6.1g	97g per day for Men 19-50 years
Saturated Fat	6.16% 1.97g	2.7% 0.86g	32g per day for Men 19-50 years
Omega 3	5.85% 0.094g	8.6% 0.14g	1.6g per day for Men 19-50 years
Omega 6	9.06% 1.54g	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	48.6% 63.2g	57.5% 74.7g	130g per day for Men 19-50 years
Sugars	12.2% 8.86g	3.46% 2.5g	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	14% 5.4g	8.58% 3.26g	38g per day for Men 19-50 years
Protein	24.3% 13.6g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Rolls, hamburger or hotdog, mixed-grain	Rolls, hard (includes kaiser)	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	54.7% 0.66mg	56.5% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	36.6% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.6% 6.33mg	37.6% 6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.7mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	3.8% 0.05mg	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	39.3% 157μg	33.7% 135μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.59% 0.014μg	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	0.66% 0.099mg	3.97% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.66% 4.4μg	0.71% 0.85μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, hamburger or hotdog, mixed-grain	Rolls, hard (includes kaiser)	Recommended Dietary Allowance
Calcium	13.5% 135mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	25.7% 0.23mg	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	58% 4.65mg	8mg per day for Men 19-50 years
Magnesium	15% 62.4mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	62.6% 1.44mg	28.3% 0.65mg	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	24.7% 173mg	20.2% 142mg	700mg per day for Men 19-50 years
Potassium	6.67% 227mg	4.5% 153mg	3400mg per day for Men 19-50 years
Selenium	82% 45μg	101% 55.4μg	55μg per day for Men 19-50 years
Sodium	43.3% 649mg	51.4% 771mg	1500mg per day for Men 19-50 years
Zinc	13.5% 1.5mg	12% 1.33mg	11mg per day for Men 19-50 years
Water	1.46% 54g	1.2% 44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Rolls, hamburger or hotdog, mixed-grain vs Rolls, hard (includes kaiser):

• Rolls, hamburger or hotdog, mixed-grain have 1.2 times more Vitamin B5, 2.6 times more Vitamin B6 and 5.2 times more Vitamin K than Rolls, hard (includes kaiser).
• While Rolls, hard (includes kaiser) contain 6 times more Vitamin E than Rolls, hamburger or hotdog, mixed-grain.
• Both Rolls, hamburger or hotdog, mixed-grain and Rolls, hard (includes kaiser) have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B9 per 5 oz.
• Both Rolls, hamburger or hotdog, mixed-grain as well as Rolls, hard (includes kaiser) have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Rolls, hamburger or hotdog, mixed-grain vs Rolls, hard (includes kaiser):

• Rolls, hamburger or hotdog, mixed-grain have 1.3 times more Copper, 1.2 times more Iron, 1.6 times more Magnesium, 2.2 times more Manganese, 1.2 times more Phosphorus, 1.5 times more Potassium and 1.2 times more Water than Rolls, hard (includes kaiser).
• Both Rolls, hamburger or hotdog, mixed-grain and Rolls, hard (includes kaiser) have similar amounts of Calcium, Selenium, Sodium and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Rolls, hamburger or hotdog, mixed-grain have 1.4 times more Fat, 2.3 times more Saturated Fat, 3.5 times more Sugars and 1.7 times more Fiber than Rolls, hard (includes kaiser).
• While Rolls, hard (includes kaiser) contain 1.5 times more Omega 3 and 1.5 times more Omega 6 than Rolls, hamburger or hotdog, mixed-grain.
• Both Rolls, hamburger or hotdog, mixed-grain and Rolls, hard (includes kaiser) have similar amounts of Energy, Carbohydrate and Protein per 5 oz.
• Both Rolls, hamburger or hotdog, mixed-grain as well as Rolls, hard (includes kaiser) have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.