Comparing Nutrients in 7 ounces Rolls, hamburger or hot dog, whole wheat VS English muffins, whole grain white

Macros Ratio

	Protein	Fat	Carbs
Rolls, hamburger or hot dog, whole wheat	18%	15%	67%
English muffins, whole grain white	11%	6%	83%

Macro Nutrients

	Rolls, hamburger or hot dog, whole wheat	English muffins, whole grain white	Recommended Dietary Allowance
Energy	18.4% 534kcal	16.8% 486kcal	2900kcal per day for Men 19-50 years
Fat	8.96% 8.7g	3.6% 3.47g	97g per day for Men 19-50 years
Saturated Fat	5.7% 1.83g	0% 0g	32g per day for Men 19-50 years
Omega 3	21.5% 0.34g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	18.7% 3.18g	0% 0g	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	76.6% 100g	130g per day for Men 19-50 years
Sugars	16.2% 11.7g	4.8% 3.47g	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	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	% 4.03g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	32% 12g	18.3% 6.95g	38g per day for Men 19-50 years
Protein	44% 24.6g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Rolls, hamburger or hot dog, whole wheat	English muffins, whole grain white	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	43.5% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	27.3% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56% 8.97mg	26% 4.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.5% 1.67mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.6% 0.38mg	8.55% 0.11mg	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	34.7% 139μg	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	3.3% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.44% 8.93μg	3.8% 4.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, hamburger or hot dog, whole wheat	English muffins, whole grain white	Recommended Dietary Allowance
Calcium	39.3% 393mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	52.7% 0.47mg	36% 0.33mg	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	62.8% 5.02mg	8mg per day for Men 19-50 years
Magnesium	38.3% 161mg	15.6% 65.5mg	420mg per day for Men 19-50 years
Manganese	199% 4.6mg	NA	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	36% 252mg	700mg per day for Men 19-50 years
Potassium	14% 480mg	7.6% 258mg	3400mg per day for Men 19-50 years
Selenium	119% 65.3μg	62.4% 34.3μg	55μg per day for Men 19-50 years
Sodium	63% 947mg	51% 766mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	17.5% 1.92mg	11mg per day for Men 19-50 years
Water	1.93% 71.3g	2.1% 78.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Rolls, hamburger or hot dog, whole wheat VS English muffins, whole grain white per 7 oz

Compare the macro and micronutrient content in 7 oz of Rolls, hamburger or hot dog, whole wheat versus 7 oz of English muffins, whole grain white 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 English muffins, whole grain white:

• 7 ounces of Rolls, hamburger or hot dog, whole wheat have more Vitamin A, 1.7 times more Vitamin B1, 2.1 times more Vitamin B3, 3.5 times more Vitamin B6, more Vitamin B12, 1.6 times more Vitamin E and 2 times more Vitamin K than English muffins, whole grain white.
• While 7 oz of English muffins, whole grain white contain 1.7 times more Vitamin B9 than Rolls, hamburger or hot dog, whole wheat.
• Both Rolls, hamburger or hot dog, whole wheat and English muffins, whole grain white provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of English muffins, whole grain white have insufficient amounts of Vitamin A, Vitamin B12, Vitamin E and Vitamin K
• Both Rolls, hamburger or hot dog, whole wheat as well as English muffins, whole grain white 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 English muffins, whole grain white:

• 7 ounces of Rolls, hamburger or hot dog, whole wheat have 1.4 times more Calcium, 1.5 times more Copper, 2.5 times more Magnesium, 1.7 times more Phosphorus, 1.9 times more Potassium, 1.9 times more Selenium, 1.2 times more Sodium and 1.8 times more Zinc than English muffins, whole grain white.
• Both Rolls, hamburger or hot dog, whole wheat and English muffins, whole grain white contain similar levels of Iron per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Rolls, hamburger or hot dog, whole wheat have 2.5 times more Fat, more Saturated Fat, more Omega 3, more Omega 6, 3.4 times more Sugars, 1.7 times more Fiber and 1.8 times more Protein than English muffins, whole grain white.
• Both Rolls, hamburger or hot dog, whole wheat and English muffins, whole grain white offer comparable quantities of Energy and Carbohydrate per seven ounces.
• 7 ounces of English muffins, whole grain white provide inadequate amounts of Omega 3 and Omega 6