Comparing Nutrients in 7 ounces Rolls, dinner, whole-wheat VS Popovers, dry mix, enriched

Macros Ratio

	Protein	Fat	Carbs
Rolls, dinner, whole-wheat	12%	15%	73%
Popovers, dry mix, enriched	11%	11%	78%

Macro Nutrients

	Rolls, dinner, whole-wheat	Popovers, dry mix, enriched	Recommended Dietary Allowance
Energy	18.2% 528kcal	25.4% 736kcal	2900kcal per day for Men 19-50 years
Fat	9.6% 9.33g	8.8% 8.53g	97g per day for Men 19-50 years
Saturated Fat	5.2% 1.66g	6.1% 1.95g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	4.84% 0.077g	1.6g per day for Men 19-50 years
Omega 6	23.8% 4.04g	9.15% 1.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78% 101g	108% 141g	130g per day for Men 19-50 years
Sugars	23% 16.8g	NA	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	39% 15g	NA	38g per day for Men 19-50 years
Protein	31% 17.3g	37% 20.6g	56g per day for Men 19-50 years

Vitamins

	Rolls, dinner, whole-wheat	Popovers, dry mix, enriched	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41% 0.49mg	71% 0.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.2% 0.3mg	22.4% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.6% 7.3mg	42% 6.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.4% 0.97mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.8% 0.39mg	6.4% 0.083mg	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	72% 288μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	6.6% 0.16μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.22% 0.2mg	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	12% 1.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, dinner, whole-wheat	Popovers, dry mix, enriched	Recommended Dietary Allowance
Calcium	21% 210mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	52.7% 0.47mg	37.7% 0.34mg	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	60% 4.8mg	73.7% 5.9mg	8mg per day for Men 19-50 years
Magnesium	40% 169mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	198% 4.56mg	64% 1.47mg	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	63.5% 445mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	16% 540mg	5.84% 198mg	3400mg per day for Men 19-50 years
Selenium	178% 98μg	136% 74.6μg	55μg per day for Men 19-50 years
Sodium	69% 1034mg	120% 1798mg	1500mg per day for Men 19-50 years
Zinc	36.3% 4mg	16% 1.75mg	11mg per day for Men 19-50 years
Water	1.78% 65.7g	0.63% 23.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Rolls, dinner, whole-wheat VS Popovers, dry mix, enriched per 7 oz

Compare the macro and micronutrient content in 7 oz of Rolls, dinner, whole-wheat versus 7 oz of Popovers, dry mix, enriched to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Rolls, dinner, whole-wheat have 4.6 times more Vitamin B6 than Popovers, dry mix, enriched.
• While 7 oz of Popovers, dry mix, enriched contain 1.7 times more Vitamin B1, 4.8 times more Vitamin B9 and more Vitamin B12 than Rolls, dinner, whole-wheat.
• Both Rolls, dinner, whole-wheat and Popovers, dry mix, enriched provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin B5 per seven ounces.
• 7 ounces of Rolls, dinner, whole-wheat have insufficient amounts of Vitamin B12
• Both Rolls, dinner, whole-wheat as well as Popovers, dry mix, enriched have insufficient amounts of Vitamin A and Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Rolls, dinner, whole-wheat vs Popovers, dry mix, enriched:

• 7 ounces of Rolls, dinner, whole-wheat have 3.3 times more Calcium, 1.4 times more Copper, 3.4 times more Magnesium, 3.1 times more Manganese, 2.2 times more Phosphorus, 2.7 times more Potassium, 1.3 times more Selenium and 2.3 times more Zinc than Popovers, dry mix, enriched.
• While 7 oz of Popovers, dry mix, enriched contain 1.7 times more Sodium than Rolls, dinner, whole-wheat.
• Both Rolls, dinner, whole-wheat and Popovers, dry mix, enriched contain similar levels of Iron per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Rolls, dinner, whole-wheat have 3.1 times more Omega 3 and 2.6 times more Omega 6 than Popovers, dry mix, enriched.
• While 7 oz of Popovers, dry mix, enriched contain 1.4 times more Energy and 1.4 times more Carbohydrate than Rolls, dinner, whole-wheat.
• Both Rolls, dinner, whole-wheat and Popovers, dry mix, enriched offer comparable quantities of Fat, Saturated Fat and Protein per seven ounces.