Comparing Nutrients in 7 ounces Rolls, hamburger, whole grain white, calcium-fortified VS English muffins, whole grain white

Macros Ratio

	Protein	Fat	Carbs
Rolls, hamburger, whole grain white, calcium-fortified	15%	12%	73%
English muffins, whole grain white	11%	6%	83%

Macro Nutrients

	Rolls, hamburger, whole grain white, calcium-fortified	English muffins, whole grain white	Recommended Dietary Allowance
Energy	17.4% 506kcal	16.8% 486kcal	2900kcal per day for Men 19-50 years
Fat	7.14% 6.93g	3.6% 3.47g	97g per day for Men 19-50 years
Saturated Fat	7.2% 2.3g	0% 0g	32g per day for Men 19-50 years
Omega 3	16.7% 0.27g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	12.7% 2.16g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71% 92g	76.6% 100g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	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	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	12% 4.56g	18.3% 6.95g	38g per day for Men 19-50 years
Protein	33% 18.5g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Rolls, hamburger, whole grain white, calcium-fortified	English muffins, whole grain white	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	86.5% 1.04mg	43.5% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.2% 0.63mg	27.3% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.7% 9.23mg	26% 4.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	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	69.5% 278μg	34.7% 139μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	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	4.37% 0.65mg	3.3% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.27% 9.92μg	3.8% 4.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, hamburger, whole grain white, calcium-fortified	English muffins, whole grain white	Recommended Dietary Allowance
Calcium	46.2% 462mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	39.5% 0.36mg	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	64.2% 5.14mg	62.8% 5.02mg	8mg per day for Men 19-50 years
Magnesium	18% 75.4mg	15.6% 65.5mg	420mg per day for Men 19-50 years
Manganese	80% 1.84mg	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	43.4% 304mg	36% 252mg	700mg per day for Men 19-50 years
Potassium	11% 377mg	7.6% 258mg	3400mg per day for Men 19-50 years
Selenium	50.5% 27.8μg	62.4% 34.3μg	55μg per day for Men 19-50 years
Sodium	67.7% 1016mg	51% 766mg	1500mg per day for Men 19-50 years
Zinc	37% 4.07mg	17.5% 1.92mg	11mg per day for Men 19-50 years
Water	2.07% 76.7g	2.1% 78.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Rolls, hamburger, whole grain white, calcium-fortified VS English muffins, whole grain white per 7 oz

Compare the macro and micronutrient content in 7 oz of Rolls, hamburger, whole grain white, calcium-fortified 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, whole grain white, calcium-fortified vs English muffins, whole grain white:

• 7 ounces of Rolls, hamburger, whole grain white, calcium-fortified have 2 times more Vitamin B1, 1.8 times more Vitamin B2, 2.2 times more Vitamin B3, 1.9 times more Vitamin B6, 2 times more Vitamin B9, 1.3 times more Vitamin E and 2.2 times more Vitamin K than English muffins, whole grain white.
• 7 ounces of English muffins, whole grain white have insufficient amounts of Vitamin E and Vitamin K
• Both Rolls, hamburger, whole grain white, calcium-fortified as well as English muffins, whole grain white have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Rolls, hamburger, whole grain white, calcium-fortified vs English muffins, whole grain white:

• 7 ounces of Rolls, hamburger, whole grain white, calcium-fortified have 1.7 times more Calcium, 1.2 times more Phosphorus, 1.5 times more Potassium, 1.3 times more Sodium and 2.1 times more Zinc than English muffins, whole grain white.
• Both Rolls, hamburger, whole grain white, calcium-fortified and English muffins, whole grain white contain similar levels of Copper, Iron, Magnesium and Selenium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Rolls, hamburger, whole grain white, calcium-fortified have 2 times more Fat, more Saturated Fat, more Omega 3, more Omega 6, 5.3 times more Sugars and 1.3 times more Protein than English muffins, whole grain white.
• While 7 oz of English muffins, whole grain white contain 1.5 times more Fiber than Rolls, hamburger, whole grain white, calcium-fortified.
• Both Rolls, hamburger, whole grain white, calcium-fortified 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