Comparing Nutrients in 100 calories Crackers, standard snack-type, with whole wheat VS Rolls, hamburger or hot dog, wheat/cracked wheat

Weight per 100 calories

• Crackers, standard snack-type, with whole wheat: 21.6g
• Rolls, hamburger or hot dog, wheat/cracked wheat: 37.2g

Crackers, standard snack-type, with whole wheat have 1.7 times more energy per 100g than Rolls, hamburger or hot dog, wheat/cracked wheat. It has very high energy density when compared to other foods. Rolls, hamburger or hot dog, wheat/cracked wheat having high energy density.

Discover which food has more nutrients per 100 calories - Crackers, standard snack-type, with whole wheat or Rolls, hamburger or hot dog, wheat/cracked wheat?

Macros Ratio

	Protein	Fat	Carbs
Crackers, standard snack-type, with whole wheat	6%	35%	59%
Rolls, hamburger or hot dog, wheat/cracked wheat	17%	12%	71%

Macro Nutrients

	Crackers, standard snack-type, with whole wheat	Rolls, hamburger or hot dog, wheat/cracked wheat	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	3.97% 3.85g	1.4% 1.34g	97g per day for Men 19-50 years
Saturated Fat	2.93% 0.94g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	4.3% 0.069g	1.6g per day for Men 19-50 years
Omega 6	8.94% 1.5g	3.5% 0.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.4% 14.8g	13.5% 17.6g	130g per day for Men 19-50 years
Sugars	3.1% 2.25g	3.54% 2.57g	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	0.054% 0.039g	1.53% 1.1g	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	% 0.052g	% 0.86g	g per day for Men 19-50 years
Sucrose	% 2.1g	% 0g	g per day for Men 19-50 years
Fiber	2.8% 1.06g	4.1% 1.56g	38g per day for Men 19-50 years
Protein	2.8% 1.57g	7.76% 4.35g	56g per day for Men 19-50 years

Vitamins

	Crackers, standard snack-type, with whole wheat	Rolls, hamburger or hot dog, wheat/cracked wheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.76% 0.069mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.04% 0.052mg	8.32% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6% 0.96mg	11% 1.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.05% 0.1mg	4.9% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3% 0.039mg	3.63% 0.047mg	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	3.13% 12.5μg	7.8% 31.2μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2.94% 0.071μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.54% 0.48mg	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	4.18% 0.63mg	0.99% 0.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.56% 3.07μg	2.1% 2.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, standard snack-type, with whole wheat	Rolls, hamburger or hot dog, wheat/cracked wheat	Recommended Dietary Allowance
Calcium	3.6% 36mg	7.3% 73mg	1000mg per day for Men 19-50 years
Copper	4.73% 0.043mg	6.8% 0.061mg	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	9.85% 0.79mg	13.6% 1.1mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	4.16% 17.5mg	420mg per day for Men 19-50 years
Manganese	8.6% 0.2mg	20% 0.46mg	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	11% 77mg	8.18% 57.2mg	700mg per day for Men 19-50 years
Potassium	1.33% 45mg	1.98% 67.3mg	3400mg per day for Men 19-50 years
Selenium	3.4% 1.88μg	18% 9.93μg	55μg per day for Men 19-50 years
Sodium	10.8% 162mg	11.5% 172mg	1500mg per day for Men 19-50 years
Zinc	2.18% 0.24mg	3.95% 0.43mg	11mg per day for Men 19-50 years
Water	0.016% 0.59g	0.35% 13g	3700g per day for Men 19-50 years

Crackers, Standard Snack-type, With Whole Wheat VS Rolls, Hamburger Or Hot Dog, Wheat/cracked Wheat Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Crackers, standard snack-type, with whole wheat or Rolls, hamburger or hot dog, wheat/cracked wheat?

Lets compare vitamin content per 100 calories of Crackers, standard snack-type, with whole wheat vs Rolls, hamburger or hot dog, wheat/cracked wheat:

• 100 calories of Crackers, standard snack-type, with whole wheat have 4.2 times more Vitamin E and 1.2 times more Vitamin K than Rolls, hamburger or hot dog, wheat/cracked wheat.
• While 100 kcal of Rolls, hamburger or hot dog, wheat/cracked wheat contain 2.9 times more Vitamin B1, 2.1 times more Vitamin B2, 1.8 times more Vitamin B3, 2.4 times more Vitamin B5, 2.5 times more Vitamin B9 and more Vitamin B12 than Crackers, standard snack-type, with whole wheat.
• Both Crackers, standard snack-type, with whole wheat and Rolls, hamburger or hot dog, wheat/cracked wheat provide similar amounts of Vitamin B6 per 100 calories.
• 100 calories of Crackers, standard snack-type, with whole wheat have insufficient amounts of Vitamin B12
• 100 calories of Rolls, hamburger or hot dog, wheat/cracked wheat have insufficient amounts of Vitamin E
• Both Crackers, standard snack-type, with whole wheat as well as Rolls, hamburger or hot dog, wheat/cracked wheat have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Crackers, standard snack-type, with whole wheat vs Rolls, hamburger or hot dog, wheat/cracked wheat:

• 100 calories of Crackers, standard snack-type, with whole wheat have 1.3 times more Phosphorus than Rolls, hamburger or hot dog, wheat/cracked wheat.
• While 100 kcal of Rolls, hamburger or hot dog, wheat/cracked wheat contain 2 times more Calcium, 1.4 times more Copper, 1.4 times more Iron, 1.7 times more Magnesium, 2.3 times more Manganese, 5.3 times more Selenium and 1.8 times more Zinc than Crackers, standard snack-type, with whole wheat.
• Both Crackers, standard snack-type, with whole wheat and Rolls, hamburger or hot dog, wheat/cracked wheat contain similar levels of Sodium per 100 calories.
• Both Crackers, standard snack-type, with whole wheat as well as Rolls, hamburger or hot dog, wheat/cracked wheat lack sufficient amounts of Potassium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Crackers, standard snack-type, with whole wheat have 2.9 times more Fat, 3.4 times more Saturated Fat, 2.8 times more Omega 3 and 2.5 times more Omega 6 than Rolls, hamburger or hot dog, wheat/cracked wheat.
• While 100 kcal of Rolls, hamburger or hot dog, wheat/cracked wheat contain 1.5 times more Fiber and 2.8 times more Protein than Crackers, standard snack-type, with whole wheat.
• Both Crackers, standard snack-type, with whole wheat and Rolls, hamburger or hot dog, wheat/cracked wheat offer comparable quantities of Energy, Carbohydrate and Sugars per 100 calories.