Comparing Nutrients in 7 ounces Rolls, dinner, wheat VS Rolls, dinner, whole-wheat

Macros Ratio

	Protein	Fat	Carbs
Rolls, dinner, wheat	13%	21%	66%
Rolls, dinner, whole-wheat	12%	15%	73%

Macro Nutrients

	Rolls, dinner, wheat	Rolls, dinner, whole-wheat	Recommended Dietary Allowance
Energy	18.7% 542kcal	18.2% 528kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.5g	9.6% 9.33g	97g per day for Men 19-50 years
Saturated Fat	9.3% 2.97g	5.2% 1.66g	32g per day for Men 19-50 years
Omega 3	7.2% 0.12g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	12.2% 2.1g	23.8% 4.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.2% 91g	78% 101g	130g per day for Men 19-50 years
Sugars	4.46% 3.23g	23% 16.8g	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	20% 7.54g	39% 15g	38g per day for Men 19-50 years
Protein	30.5% 17g	31% 17.3g	56g per day for Men 19-50 years

Vitamins

	Rolls, dinner, wheat	Rolls, dinner, whole-wheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	71.6% 0.86mg	41% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41.7% 0.54mg	23.2% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.5% 8.1mg	45.6% 7.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.4% 0.72mg	19.4% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.6% 0.15mg	29.8% 0.39mg	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	15% 59.5μg	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	4.76% 0.71mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, dinner, wheat	Rolls, dinner, whole-wheat	Recommended Dietary Allowance
Calcium	35% 349mg	21% 210mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	52.7% 0.47mg	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	88% 7.04mg	60% 4.8mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	40% 169mg	420mg per day for Men 19-50 years
Manganese	88.3% 2.03mg	198% 4.56mg	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	29.5% 206mg	63.5% 445mg	700mg per day for Men 19-50 years
Potassium	6.7% 228mg	16% 540mg	3400mg per day for Men 19-50 years
Selenium	119% 65.5μg	178% 98μg	55μg per day for Men 19-50 years
Sodium	69.3% 1040mg	69% 1034mg	1500mg per day for Men 19-50 years
Zinc	16.2% 1.8mg	36.3% 4mg	11mg per day for Men 19-50 years
Water	2% 73.4g	1.78% 65.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Rolls, dinner, wheat vs Rolls, dinner, whole-wheat:

• Rolls, dinner, wheat have 1.7 times more Vitamin B1, 1.8 times more Vitamin B2, 2 times more Vitamin B9 and 1.4 times more Vitamin K than Rolls, dinner, whole-wheat.
• While Rolls, dinner, whole-wheat contain 1.3 times more Vitamin B5, 2.6 times more Vitamin B6 and 2.5 times more Vitamin E than Rolls, dinner, wheat.
• Both Rolls, dinner, wheat and Rolls, dinner, whole-wheat have similar amounts of Vitamin B3 per 7 oz.
• Both Rolls, dinner, wheat as well as Rolls, dinner, whole-wheat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Rolls, dinner, wheat vs Rolls, dinner, whole-wheat:

• Rolls, dinner, wheat have 1.7 times more Calcium and 1.5 times more Iron than Rolls, dinner, whole-wheat.
• While Rolls, dinner, whole-wheat contain 1.6 times more Copper, 2.4 times more Magnesium, 2.2 times more Manganese, 2.2 times more Phosphorus, 2.4 times more Potassium, 1.5 times more Selenium and 2.2 times more Zinc than Rolls, dinner, wheat.
• Both Rolls, dinner, wheat and Rolls, dinner, whole-wheat have similar amounts of Sodium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Rolls, dinner, wheat have 1.3 times more Fat and 1.8 times more Saturated Fat than Rolls, dinner, whole-wheat.
• While Rolls, dinner, whole-wheat contain 2.1 times more Omega 3, 1.9 times more Omega 6, 5.2 times more Sugars and 2 times more Fiber than Rolls, dinner, wheat.
• Both Rolls, dinner, wheat and Rolls, dinner, whole-wheat have similar amounts of Energy, Carbohydrate and Protein per 7 oz.
• Both Rolls, dinner, wheat as well as Rolls, dinner, whole-wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.