Comparing Nutrients in 100 grams Popovers, dry mix, enriched VS Rolls, dinner, whole-wheat

Macros Ratio

	Protein	Fat	Carbs
Popovers, dry mix, enriched	11%	11%	78%
Rolls, dinner, whole-wheat	12%	15%	73%

Macro Nutrients

	Popovers, dry mix, enriched	Rolls, dinner, whole-wheat	Recommended Dietary Allowance
Energy	12.8% 371kcal	9.17% 266kcal	2900kcal per day for Men 19-50 years
Fat	4.43% 4.3g	4.85% 4.7g	97g per day for Men 19-50 years
Saturated Fat	3.07% 0.98g	2.6% 0.84g	32g per day for Men 19-50 years
Omega 3	2.44% 0.039g	7.56% 0.12g	1.6g per day for Men 19-50 years
Omega 6	4.6% 0.78g	12% 2.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54.6% 71g	39.3% 51g	130g per day for Men 19-50 years
Sugars	NA	11.7% 8.46g	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	NA	19.7% 7.5g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	15.5% 8.7g	56g per day for Men 19-50 years

Vitamins

	Popovers, dry mix, enriched	Rolls, dinner, whole-wheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36% 0.43mg	20.7% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.3% 0.15mg	11.7% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.38mg	23% 3.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	9.78% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.23% 0.042mg	15% 0.2mg	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	36.3% 145μg	7.5% 30μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	3.33% 0.08μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.11% 0.1mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	6% 0.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.67% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Popovers, dry mix, enriched	Rolls, dinner, whole-wheat	Recommended Dietary Allowance
Calcium	3.2% 32mg	10.6% 106mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	26.6% 0.24mg	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	37% 2.97mg	30.3% 2.42mg	8mg per day for Men 19-50 years
Magnesium	5.95% 25mg	20.2% 85mg	420mg per day for Men 19-50 years
Manganese	32.2% 0.74mg	100% 2.3mg	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	14.3% 100mg	32% 224mg	700mg per day for Men 19-50 years
Potassium	2.94% 100mg	8% 272mg	3400mg per day for Men 19-50 years
Selenium	68.4% 37.6μg	90% 49.4μg	55μg per day for Men 19-50 years
Sodium	60.4% 906mg	34.7% 521mg	1500mg per day for Men 19-50 years
Zinc	8% 0.88mg	18.3% 2mg	11mg per day for Men 19-50 years
Water	0.32% 11.7g	0.89% 33g	3700g per day for Men 19-50 years

Nutrient Comparison: Popovers, dry mix, enriched VS Rolls, dinner, whole-wheat per 100 g

Compare the macro and micronutrient content in 100 g of Popovers, dry mix, enriched versus 100 g of Rolls, dinner, whole-wheat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Popovers, dry mix, enriched vs Rolls, dinner, whole-wheat:

• 100 grams of Popovers, dry mix, enriched have 1.7 times more Vitamin B1, 4.8 times more Vitamin B9 and more Vitamin B12 than Rolls, dinner, whole-wheat.
• While 100 g of Rolls, dinner, whole-wheat contain 4.6 times more Vitamin B6 than Popovers, dry mix, enriched.
• Both Popovers, dry mix, enriched and Rolls, dinner, whole-wheat provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin B5 per 100 grams.
• 100 grams of Rolls, dinner, whole-wheat have insufficient amounts of Vitamin B12
• Both Popovers, dry mix, enriched as well as Rolls, dinner, whole-wheat have insufficient amounts of Vitamin A and Vitamin C in 100 grams.

Comparing minerals per 100 grams for Popovers, dry mix, enriched vs Rolls, dinner, whole-wheat:

• 100 grams of Popovers, dry mix, enriched have 1.2 times more Iron and 1.7 times more Sodium than Rolls, dinner, whole-wheat.
• While 100 g of Rolls, dinner, whole-wheat contain 3.3 times more Calcium, 1.4 times more Copper, 3.4 times more Magnesium, 3.1 times more Manganese, 2.2 times more Phosphorus, 2.7 times more Potassium, 1.3 times more Selenium and 2.3 times more Zinc than Popovers, dry mix, enriched.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Popovers, dry mix, enriched have 1.4 times more Energy and 1.4 times more Carbohydrate than Rolls, dinner, whole-wheat.
• While 100 g of Rolls, dinner, whole-wheat contain 3.1 times more Omega 3 and 2.6 times more Omega 6 than Popovers, dry mix, enriched.
• Both Popovers, dry mix, enriched and Rolls, dinner, whole-wheat offer comparable quantities of Fat, Saturated Fat and Protein per 100 grams.