Comparing Nutrients in 7 ounces Rolls, dinner, wheat VS Rolls, hamburger or hotdog, plain

Macros Ratio

	Protein	Fat	Carbs
Rolls, dinner, wheat	13%	21%	66%
Rolls, hamburger or hotdog, plain	14%	13%	73%

Macro Nutrients

	Rolls, dinner, wheat	Rolls, hamburger or hotdog, plain	Recommended Dietary Allowance
Energy	18.7% 542kcal	19% 554kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.5g	8% 7.76g	97g per day for Men 19-50 years
Saturated Fat	9.3% 2.97g	5.22% 1.67g	32g per day for Men 19-50 years
Omega 3	7.2% 0.12g	22.7% 0.36g	1.6g per day for Men 19-50 years
Omega 6	12.2% 2.1g	18.6% 3.17g	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	76.5% 99g	130g per day for Men 19-50 years
Sugars	4.46% 3.23g	20% 14.4g	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	6.8% 4.94g	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	% 4.5g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	20% 7.54g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	30.5% 17g	34.6% 19.4g	56g per day for Men 19-50 years

Vitamins

	Rolls, dinner, wheat	Rolls, hamburger or hotdog, plain	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.4% 57.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	71.6% 0.86mg	89.8% 1.08mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41.7% 0.54mg	45.3% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.5% 8.1mg	52% 8.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.4% 0.72mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.6% 0.15mg	9.6% 0.13mg	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	46.6% 187μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	16.5% 0.4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	2.87% 2.58mg	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	3.57% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	7.94% 9.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, dinner, wheat	Rolls, hamburger or hotdog, plain	Recommended Dietary Allowance
Calcium	35% 349mg	28.6% 286mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	24% 0.22mg	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	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	88.3% 2.03mg	44% 1mg	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	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	6.7% 228mg	7.12% 242mg	3400mg per day for Men 19-50 years
Selenium	119% 65.5μg	98% 54μg	55μg per day for Men 19-50 years
Sodium	69.3% 1040mg	65.4% 980mg	1500mg per day for Men 19-50 years
Zinc	16.2% 1.8mg	13% 1.45mg	11mg per day for Men 19-50 years
Water	2% 73.4g	1.84% 68g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Rolls, dinner, wheat vs Rolls, hamburger or hotdog, plain:

• Rolls, dinner, wheat have 1.2 times more Vitamin B6 and 1.3 times more Vitamin E than Rolls, hamburger or hotdog, plain.
• While Rolls, hamburger or hotdog, plain contain more Vitamin A, 1.3 times more Vitamin B1, 1.5 times more Vitamin B5, 1.6 times more Vitamin B9, more Vitamin B12, more Vitamin C and 1.8 times more Vitamin K than Rolls, dinner, wheat.
• Both Rolls, dinner, wheat and Rolls, hamburger or hotdog, plain have similar amounts of Vitamin B2 and Vitamin B3 per 7 oz.
• Both Rolls, dinner, wheat as well as Rolls, hamburger or hotdog, plain have insufficient amounts of Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Rolls, dinner, wheat vs Rolls, hamburger or hotdog, plain:

• Rolls, dinner, wheat have 1.2 times more Calcium, 1.4 times more Copper, 1.6 times more Magnesium, 2 times more Manganese, 1.2 times more Selenium and 1.2 times more Zinc than Rolls, hamburger or hotdog, plain.
• Both Rolls, dinner, wheat and Rolls, hamburger or hotdog, plain have similar amounts of Iron, Phosphorus, Potassium, Sodium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Rolls, dinner, wheat have 1.6 times more Fat, 1.8 times more Saturated Fat and 2.1 times more Fiber than Rolls, hamburger or hotdog, plain.
• While Rolls, hamburger or hotdog, plain contain 3.2 times more Omega 3, 1.5 times more Omega 6 and 4.5 times more Sugars than Rolls, dinner, wheat.
• Both Rolls, dinner, wheat and Rolls, hamburger or hotdog, plain have similar amounts of Energy, Carbohydrate and Protein per 7 oz.
• Both Rolls, dinner, wheat as well as Rolls, hamburger or hotdog, plain have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.