Comparing Nutrients in 7 ounces Rolls, hamburger or hotdog, mixed-grain VS Rolls, hard (includes kaiser)

Macros Ratio

	Protein	Fat	Carbs
Rolls, hamburger or hotdog, mixed-grain	14%	20%	66%
Rolls, hard (includes kaiser)	14%	13%	73%

Macro Nutrients

	Rolls, hamburger or hotdog, mixed-grain	Rolls, hard (includes kaiser)	Recommended Dietary Allowance
Energy	18% 522kcal	20% 581kcal	2900kcal per day for Men 19-50 years
Fat	12.3% 12g	8.8% 8.53g	97g per day for Men 19-50 years
Saturated Fat	8.62% 2.76g	3.76% 1.2g	32g per day for Men 19-50 years
Omega 3	8.2% 0.13g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	12.7% 2.16g	19% 3.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68% 88.5g	80.4% 105g	130g per day for Men 19-50 years
Sugars	17% 12.4g	4.84% 3.5g	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	20% 7.54g	12% 4.56g	38g per day for Men 19-50 years
Protein	34% 19g	35% 19.6g	56g per day for Men 19-50 years

Vitamins

	Rolls, hamburger or hotdog, mixed-grain	Rolls, hard (includes kaiser)	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	76.6% 0.92mg	79% 0.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.3% 0.62mg	51.3% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.4% 8.87mg	52.6% 8.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.5% 0.98mg	16.3% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	5.34% 0.069mg	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	55% 220μg	47% 189μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.83% 0.02μg	0% 0μg	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	0.93% 0.14mg	5.56% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.13% 6.15μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, hamburger or hotdog, mixed-grain	Rolls, hard (includes kaiser)	Recommended Dietary Allowance
Calcium	19% 189mg	19% 189mg	1000mg per day for Men 19-50 years
Copper	47.6% 0.43mg	36% 0.32mg	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	98% 7.84mg	81.4% 6.5mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	87.6% 2mg	39.7% 0.91mg	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	34.6% 242mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	9.34% 318mg	6.3% 214mg	3400mg per day for Men 19-50 years
Selenium	115% 63μg	141% 77.6μg	55μg per day for Men 19-50 years
Sodium	60.6% 909mg	72% 1080mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	17% 1.87mg	11mg per day for Men 19-50 years
Water	2.04% 75.4g	1.66% 61.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Rolls, hamburger or hotdog, mixed-grain vs Rolls, hard (includes kaiser):

• Rolls, hamburger or hotdog, mixed-grain have 1.2 times more Vitamin B5, 2.6 times more Vitamin B6 and 5.2 times more Vitamin K than Rolls, hard (includes kaiser).
• While Rolls, hard (includes kaiser) contain 6 times more Vitamin E than Rolls, hamburger or hotdog, mixed-grain.
• Both Rolls, hamburger or hotdog, mixed-grain and Rolls, hard (includes kaiser) have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B9 per 7 oz.
• Both Rolls, hamburger or hotdog, mixed-grain as well as Rolls, hard (includes kaiser) have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Rolls, hamburger or hotdog, mixed-grain vs Rolls, hard (includes kaiser):

• Rolls, hamburger or hotdog, mixed-grain have 1.3 times more Copper, 1.2 times more Iron, 1.6 times more Magnesium, 2.2 times more Manganese, 1.2 times more Phosphorus, 1.5 times more Potassium and 1.2 times more Water than Rolls, hard (includes kaiser).
• Both Rolls, hamburger or hotdog, mixed-grain and Rolls, hard (includes kaiser) have similar amounts of Calcium, Selenium, Sodium and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Rolls, hamburger or hotdog, mixed-grain have 1.4 times more Fat, 2.3 times more Saturated Fat, 3.5 times more Sugars and 1.7 times more Fiber than Rolls, hard (includes kaiser).
• While Rolls, hard (includes kaiser) contain 1.5 times more Omega 3 and 1.5 times more Omega 6 than Rolls, hamburger or hotdog, mixed-grain.
• Both Rolls, hamburger or hotdog, mixed-grain and Rolls, hard (includes kaiser) have similar amounts of Energy, Carbohydrate and Protein per 7 oz.
• Both Rolls, hamburger or hotdog, mixed-grain as well as Rolls, hard (includes kaiser) have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.