Comparing Nutrients in 100 calories Rolls, hamburger or hot dog, whole wheat VS Whole Grain Bagels

Weight per 100 calories

• Rolls, hamburger or hot dog, whole wheat: 37.2g
• Whole Grain Bagels: 39.2g

Both foods have similar energy densities which is high in comparison to other foods.

Discover which food has more nutrients per 100 calories - Rolls, hamburger or hot dog, whole wheat or Whole Grain Bagels?

Macros Ratio

	Protein	Fat	Carbs
Rolls, hamburger or hot dog, whole wheat	18%	15%	67%
Whole Grain Bagels	15%	0%	85%

Macro Nutrients

	Rolls, hamburger or hot dog, whole wheat	Whole Grain Bagels	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.68% 1.63g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	1.07% 0.34g	0% 0g	32g per day for Men 19-50 years
Omega 3	4% 0.064g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	3.5% 0.6g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 16.7g	16.4% 21.4g	130g per day for Men 19-50 years
Sugars	3.04% 2.2g	5.03% 3.65g	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	1.25% 0.91g	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	% 0.75g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	5.97% 2.27g	4.85% 1.84g	38g per day for Men 19-50 years
Protein	8.2% 4.6g	6.5% 3.65g	56g per day for Men 19-50 years

Vitamins

	Rolls, hamburger or hot dog, whole wheat	Whole Grain Bagels	Recommended Dietary Allowance
Vitamin A	1.36% 12.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.7% 0.16mg	23% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.35% 0.07mg	12% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.7mg	11.4% 1.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.27% 0.31mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.55% 0.072mg	4.37% 0.057mg	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	3.9% 15.6μg	13.7% 55μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2.94% 0.071μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.54% 0.48mg	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	1% 0.15mg	0.63% 0.094mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.4% 1.67μg	0.16% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, hamburger or hot dog, whole wheat	Whole Grain Bagels	Recommended Dietary Allowance
Calcium	7.36% 73.6mg	3.65% 36.5mg	1000mg per day for Men 19-50 years
Copper	9.87% 0.089mg	6.84% 0.062mg	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	11.2% 0.9mg	20.5% 1.64mg	8mg per day for Men 19-50 years
Magnesium	7.17% 30mg	3.83% 16mg	420mg per day for Men 19-50 years
Manganese	37.3% 0.86mg	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	11.5% 80.7mg	8.07% 56.5mg	700mg per day for Men 19-50 years
Potassium	2.65% 90mg	2.03% 69mg	3400mg per day for Men 19-50 years
Selenium	22.2% 12.2μg	18.8% 10.3μg	55μg per day for Men 19-50 years
Sodium	12% 177mg	9.73% 146mg	1500mg per day for Men 19-50 years
Zinc	5.78% 0.64mg	5.78% 0.64mg	11mg per day for Men 19-50 years
Water	0.36% 13.4g	0.37% 13.5g	3700g per day for Men 19-50 years

Rolls, Hamburger Or Hot Dog, Whole Wheat VS Whole Grain Bagels Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Rolls, hamburger or hot dog, whole wheat or Whole Grain Bagels?

Lets compare vitamin content per 100 calories of Rolls, hamburger or hot dog, whole wheat vs Whole Grain Bagels:

• 100 calories of Rolls, hamburger or hot dog, whole wheat have 1.3 times more Vitamin B6 and more Vitamin B12 than Whole Grain Bagels.
• While 100 kcal of Whole Grain White Bagels contain 1.7 times more Vitamin B1, 2.2 times more Vitamin B2 and 3.5 times more Vitamin B9 than Rolls, hamburger or hot dog, whole wheat.
• Both Rolls, hamburger or hot dog, whole wheat and Whole Grain Bagels provide similar amounts of Vitamin B3 per 100 calories.
• 100 calories of Whole Grain Bagels have insufficient amounts of Vitamin B12
• Both Rolls, hamburger or hot dog, whole wheat as well as Whole Grain White Bagels have insufficient amounts of Vitamin A, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 100 calories.

Comparing minerals per 100 calories for Rolls, hamburger or hot dog, whole wheat vs Whole Grain Bagels:

• 100 calories of Rolls, hamburger or hot dog, whole wheat have 2 times more Calcium, 1.4 times more Copper, 1.9 times more Magnesium, 1.4 times more Phosphorus, 1.3 times more Potassium and 1.2 times more Sodium than Whole Grain Bagels.
• While 100 kcal of Whole Grain White Bagels contain 1.8 times more Iron than Rolls, hamburger or hot dog, whole wheat.
• Both Rolls, hamburger or hot dog, whole wheat and Whole Grain Bagels contain similar levels of Selenium and Zinc per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Rolls, hamburger or hot dog, whole wheat have more Omega 3, more Omega 6, 1.2 times more Fiber and 1.3 times more Protein than Whole Grain Bagels.
• While 100 kcal of Whole Grain White Bagels contain 1.3 times more Carbohydrate and 1.7 times more Sugars than Rolls, hamburger or hot dog, whole wheat.
• Both Rolls, hamburger or hot dog, whole wheat and Whole Grain Bagels offer comparable quantities of Energy per 100 calories.
• 100 calories of Whole Grain Bagels provide inadequate amounts of Omega 3 and Omega 6