Comparing Nutrients in 7 ounces Rolls, hamburger or hot dog, whole wheat VS Crackers, standard snack-type, with whole wheat

Macros Ratio

	Protein	Fat	Carbs
Rolls, hamburger or hot dog, whole wheat	18%	15%	67%
Crackers, standard snack-type, with whole wheat	6%	35%	59%

Macro Nutrients

	Rolls, hamburger or hot dog, whole wheat	Crackers, standard snack-type, with whole wheat	Recommended Dietary Allowance
Energy	18.4% 534kcal	31.7% 919kcal	2900kcal per day for Men 19-50 years
Fat	8.96% 8.7g	36.5% 35.4g	97g per day for Men 19-50 years
Saturated Fat	5.7% 1.83g	27% 8.62g	32g per day for Men 19-50 years
Omega 3	21.5% 0.34g	111% 1.77g	1.6g per day for Men 19-50 years
Omega 6	18.7% 3.18g	82% 14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.6% 89g	104% 136g	130g per day for Men 19-50 years
Sugars	16.2% 11.7g	28.5% 20.7g	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	6.68% 4.84g	0.49% 0.36g	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	% 4.03g	% 0.48g	g per day for Men 19-50 years
Sucrose	% 0g	% 19.2g	g per day for Men 19-50 years
Fiber	32% 12g	25.6% 9.72g	38g per day for Men 19-50 years
Protein	44% 24.6g	26% 14.5g	56g per day for Men 19-50 years

Vitamins

	Rolls, hamburger or hot dog, whole wheat	Crackers, standard snack-type, with whole wheat	Recommended Dietary Allowance
Vitamin A	7.28% 65.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	73% 0.88mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56% 8.97mg	55.2% 8.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.5% 1.67mg	19% 0.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.6% 0.38mg	27.5% 0.36mg	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	21% 83.3μg	28.8% 115μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	15.7% 0.38μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.87% 2.58mg	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	5.42% 0.81mg	38.4% 5.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.44% 8.93μg	23.5% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, hamburger or hot dog, whole wheat	Crackers, standard snack-type, with whole wheat	Recommended Dietary Allowance
Calcium	39.3% 393mg	33% 331mg	1000mg per day for Men 19-50 years
Copper	52.7% 0.47mg	43.4% 0.39mg	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	91% 7.24mg	8mg per day for Men 19-50 years
Magnesium	38.3% 161mg	22.2% 93mg	420mg per day for Men 19-50 years
Manganese	199% 4.6mg	79% 1.8mg	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	61.5% 431mg	101% 706mg	700mg per day for Men 19-50 years
Potassium	14% 480mg	12% 415mg	3400mg per day for Men 19-50 years
Selenium	119% 65.3μg	31.4% 17.3μg	55μg per day for Men 19-50 years
Sodium	63% 947mg	99% 1484mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	1.93% 71.3g	0.15% 5.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Rolls, hamburger or hot dog, whole wheat VS Crackers, standard snack-type, with whole wheat per 7 oz

Compare the macro and micronutrient content in 7 oz of Rolls, hamburger or hot dog, whole wheat versus 7 oz of Crackers, standard snack-type, with whole wheat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Rolls, hamburger or hot dog, whole wheat vs Crackers, standard snack-type, with whole wheat:

• 7 ounces of Rolls, hamburger or hot dog, whole wheat have more Vitamin A, 1.4 times more Vitamin B1, 1.8 times more Vitamin B5 and more Vitamin B12 than Crackers, standard snack-type, with whole wheat.
• While 7 oz of Crackers, standard snack-type, with whole wheat contain 1.3 times more Vitamin B2, 1.4 times more Vitamin B9, 7.1 times more Vitamin E and 3.2 times more Vitamin K than Rolls, hamburger or hot dog, whole wheat.
• Both Rolls, hamburger or hot dog, whole wheat and Crackers, standard snack-type, with whole wheat provide similar amounts of Vitamin B3 and Vitamin B6 per seven ounces.
• 7 ounces of Crackers, standard snack-type, with whole wheat have insufficient amounts of Vitamin A and Vitamin B12
• Both Rolls, hamburger or hot dog, whole wheat as well as Crackers, standard snack-type, with whole wheat have insufficient amounts of Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Rolls, hamburger or hot dog, whole wheat vs Crackers, standard snack-type, with whole wheat:

• 7 ounces of Rolls, hamburger or hot dog, whole wheat have 1.2 times more Copper, 1.7 times more Magnesium, 2.5 times more Manganese, 3.8 times more Selenium and 1.5 times more Zinc than Crackers, standard snack-type, with whole wheat.
• While 7 oz of Crackers, standard snack-type, with whole wheat contain 1.5 times more Iron, 1.6 times more Phosphorus and 1.6 times more Sodium than Rolls, hamburger or hot dog, whole wheat.
• Both Rolls, hamburger or hot dog, whole wheat and Crackers, standard snack-type, with whole wheat contain similar levels of Calcium and Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Rolls, hamburger or hot dog, whole wheat have 13.6 times more Fructose, 1.2 times more Fiber and 1.7 times more Protein than Crackers, standard snack-type, with whole wheat.
• While 7 oz of Crackers, standard snack-type, with whole wheat contain 1.7 times more Energy, 4.1 times more Fat, 4.7 times more Saturated Fat, 5.2 times more Omega 3, 4.4 times more Omega 6, 1.5 times more Carbohydrate and 1.8 times more Sugars than Rolls, hamburger or hot dog, whole wheat.