Comparing Nutrients in 100 grams Rolls, dinner, wheat VS Rolls, hamburger or hotdog, plain

Macros Ratio

	Protein	Fat	Carbs
Rolls, dinner, wheat	13%	21%	66%
Rolls, hamburger or hotdog, plain	14%	13%	73%

Macro Nutrients

	Rolls, dinner, wheat	Rolls, hamburger or hotdog, plain	Recommended Dietary Allowance
Energy	9.4% 273kcal	9.62% 279kcal	2900kcal per day for Men 19-50 years
Fat	6.5% 6.3g	4.03% 3.9g	97g per day for Men 19-50 years
Saturated Fat	4.68% 1.5g	2.63% 0.84g	32g per day for Men 19-50 years
Omega 3	3.63% 0.058g	11.4% 0.18g	1.6g per day for Men 19-50 years
Omega 6	6.17% 1.05g	9.4% 1.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35.4% 46g	38.6% 50g	130g per day for Men 19-50 years
Sugars	2.25% 1.63g	10% 7.3g	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	3.43% 2.5g	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	% 2.27g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	10% 3.8g	4.74% 1.8g	38g per day for Men 19-50 years
Protein	15.4% 8.6g	17.4% 9.77g	56g per day for Men 19-50 years

Vitamins

	Rolls, dinner, wheat	Rolls, hamburger or hotdog, plain	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.22% 29μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36% 0.43mg	45.3% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.5% 4.07mg	26% 4.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.3% 0.36mg	11% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.85% 0.076mg	4.85% 0.063mg	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	15% 60μg	23.5% 94μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	8.33% 0.2μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1.44% 1.3mg	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	2.4% 0.36mg	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.25% 2.7μg	4% 4.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, dinner, wheat	Rolls, hamburger or hotdog, plain	Recommended Dietary Allowance
Calcium	17.6% 176mg	14.4% 144mg	1000mg per day for Men 19-50 years
Copper	16.7% 0.15mg	12% 0.11mg	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	44.4% 3.55mg	43% 3.43mg	8mg per day for Men 19-50 years
Magnesium	8.57% 36mg	5.48% 23mg	420mg per day for Men 19-50 years
Manganese	44.5% 1.02mg	22.3% 0.51mg	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	15% 104mg	14.4% 101mg	700mg per day for Men 19-50 years
Potassium	3.4% 115mg	3.6% 122mg	3400mg per day for Men 19-50 years
Selenium	60% 33μg	49.5% 27μg	55μg per day for Men 19-50 years
Sodium	35% 524mg	33% 494mg	1500mg per day for Men 19-50 years
Zinc	8.2% 0.9mg	6.64% 0.73mg	11mg per day for Men 19-50 years
Water	1% 37g	0.93% 34.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Rolls, dinner, wheat vs Rolls, hamburger or hotdog, plain:

• Rolls, dinner, wheat have 1.2 times more Vitamin B6 and 1.3 times more Vitamin E than Rolls, hamburger or hotdog, plain.
• While Rolls, hamburger or hotdog, plain contain more Vitamin A, 1.3 times more Vitamin B1, 1.5 times more Vitamin B5, 1.6 times more Vitamin B9, more Vitamin B12, more Vitamin C and 1.8 times more Vitamin K than Rolls, dinner, wheat.
• Both Rolls, dinner, wheat and Rolls, hamburger or hotdog, plain have similar amounts of Vitamin B2 and Vitamin B3 per 100 g.
• Both Rolls, dinner, wheat as well as Rolls, hamburger or hotdog, plain have insufficient amounts of Vitamin D in 100 g.

Comparing minerals per 100 grams for Rolls, dinner, wheat vs Rolls, hamburger or hotdog, plain:

• Rolls, dinner, wheat have 1.2 times more Calcium, 1.4 times more Copper, 1.6 times more Magnesium, 2 times more Manganese, 1.2 times more Selenium and 1.2 times more Zinc than Rolls, hamburger or hotdog, plain.
• Both Rolls, dinner, wheat and Rolls, hamburger or hotdog, plain have similar amounts of Iron, Phosphorus, Potassium, Sodium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Rolls, dinner, wheat have 1.6 times more Fat, 1.8 times more Saturated Fat and 2.1 times more Fiber than Rolls, hamburger or hotdog, plain.
• While Rolls, hamburger or hotdog, plain contain 3.2 times more Omega 3, 1.5 times more Omega 6 and 4.5 times more Sugars than Rolls, dinner, wheat.
• Both Rolls, dinner, wheat and Rolls, hamburger or hotdog, plain have similar amounts of Energy, Carbohydrate and Protein per 100 g.
• Both Rolls, dinner, wheat as well as Rolls, hamburger or hotdog, plain have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.