Comparing Nutrients in 7 ounces Rolls, dinner, whole-wheat VS Rolls, hamburger or hotdog, mixed-grain

Macros Ratio

	Protein	Fat	Carbs
Rolls, dinner, whole-wheat	12%	15%	73%
Rolls, hamburger or hotdog, mixed-grain	14%	20%	66%

Macro Nutrients

	Rolls, dinner, whole-wheat	Rolls, hamburger or hotdog, mixed-grain	Recommended Dietary Allowance
Energy	18.2% 528kcal	18% 522kcal	2900kcal per day for Men 19-50 years
Fat	9.6% 9.33g	12.3% 12g	97g per day for Men 19-50 years
Saturated Fat	5.2% 1.66g	8.62% 2.76g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	8.2% 0.13g	1.6g per day for Men 19-50 years
Omega 6	23.8% 4.04g	12.7% 2.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78% 101g	68% 88.5g	130g per day for Men 19-50 years
Sugars	23% 16.8g	17% 12.4g	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	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	20% 7.54g	38g per day for Men 19-50 years
Protein	31% 17.3g	34% 19g	56g per day for Men 19-50 years

Vitamins

	Rolls, dinner, whole-wheat	Rolls, hamburger or hotdog, mixed-grain	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	76.6% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.2% 0.3mg	47.3% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.6% 7.3mg	55.4% 8.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.4% 0.97mg	19.5% 0.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.8% 0.39mg	14% 0.18mg	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	55% 220μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.83% 0.02μg	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	12% 1.8mg	0.93% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	5.13% 6.15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, dinner, whole-wheat	Rolls, hamburger or hotdog, mixed-grain	Recommended Dietary Allowance
Calcium	21% 210mg	19% 189mg	1000mg per day for Men 19-50 years
Copper	52.7% 0.47mg	47.6% 0.43mg	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	98% 7.84mg	8mg per day for Men 19-50 years
Magnesium	40% 169mg	20.8% 87.3mg	420mg per day for Men 19-50 years
Manganese	198% 4.56mg	87.6% 2mg	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	34.6% 242mg	700mg per day for Men 19-50 years
Potassium	16% 540mg	9.34% 318mg	3400mg per day for Men 19-50 years
Selenium	178% 98μg	115% 63μg	55μg per day for Men 19-50 years
Sodium	69% 1034mg	60.6% 909mg	1500mg per day for Men 19-50 years
Zinc	36.3% 4mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	1.78% 65.7g	2.04% 75.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Rolls, dinner, whole-wheat vs Rolls, hamburger or hotdog, mixed-grain:

• Rolls, dinner, whole-wheat have 2.1 times more Vitamin B6 and 12.9 times more Vitamin E than Rolls, hamburger or hotdog, mixed-grain.
• While Rolls, hamburger or hotdog, mixed-grain contain 1.9 times more Vitamin B1, 2 times more Vitamin B2, 3.7 times more Vitamin B9 and 1.6 times more Vitamin K than Rolls, dinner, whole-wheat.
• Both Rolls, dinner, whole-wheat and Rolls, hamburger or hotdog, mixed-grain have similar amounts of Vitamin B3 and Vitamin B5 per 7 oz.
• Both Rolls, dinner, whole-wheat as well as Rolls, hamburger or hotdog, mixed-grain have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Rolls, dinner, whole-wheat vs Rolls, hamburger or hotdog, mixed-grain:

• Rolls, dinner, whole-wheat have 1.9 times more Magnesium, 2.3 times more Manganese, 1.8 times more Phosphorus, 1.7 times more Potassium, 1.6 times more Selenium and 1.9 times more Zinc than Rolls, hamburger or hotdog, mixed-grain.
• While Rolls, hamburger or hotdog, mixed-grain contain 1.6 times more Iron than Rolls, dinner, whole-wheat.
• Both Rolls, dinner, whole-wheat and Rolls, hamburger or hotdog, mixed-grain have similar amounts of Calcium, Copper, Sodium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Rolls, dinner, whole-wheat have 1.8 times more Omega 3, 1.9 times more Omega 6, 1.4 times more Sugars and 2 times more Fiber than Rolls, hamburger or hotdog, mixed-grain.
• While Rolls, hamburger or hotdog, mixed-grain contain 1.3 times more Fat and 1.7 times more Saturated Fat than Rolls, dinner, whole-wheat.
• Both Rolls, dinner, whole-wheat and Rolls, hamburger or hotdog, mixed-grain have similar amounts of Energy, Carbohydrate and Protein per 7 oz.
• Both Rolls, dinner, whole-wheat as well as Rolls, hamburger or hotdog, mixed-grain have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.