Comparing Nutrients in 100 grams Rolls, french VS Rolls, dinner, whole-wheat

Macros Ratio

	Protein	Fat	Carbs
Rolls, french	13%	14%	73%
Rolls, dinner, whole-wheat	12%	15%	73%

Macro Nutrients

	Rolls, french	Rolls, dinner, whole-wheat	Recommended Dietary Allowance
Energy	9.55% 277kcal	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% 0.96g	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	4.68% 0.8g	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	38.6% 50.2g	39.3% 51g	130g per day for Men 19-50 years
Sugars	0.43% 0.31g	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	8.42% 3.2g	19.7% 7.5g	38g per day for Men 19-50 years
Protein	15.4% 8.6g	15.5% 8.7g	56g per day for Men 19-50 years

Vitamins

	Rolls, french	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	43.6% 0.52mg	20.7% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	11.7% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.2% 4.35mg	23% 3.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.04% 0.45mg	9.78% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3% 0.039mg	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	28.3% 113μg	7.5% 30μg	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	2% 0.3mg	6% 0.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.5% 1.8μg	1.67% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, french	Rolls, dinner, whole-wheat	Recommended Dietary Allowance
Calcium	9.1% 91mg	10.6% 106mg	1000mg per day for Men 19-50 years
Copper	15% 0.14mg	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	34% 2.7mg	30.3% 2.42mg	8mg per day for Men 19-50 years
Magnesium	4.76% 20mg	20.2% 85mg	420mg per day for Men 19-50 years
Manganese	24.3% 0.56mg	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	12% 84mg	32% 224mg	700mg per day for Men 19-50 years
Potassium	3.35% 114mg	8% 272mg	3400mg per day for Men 19-50 years
Selenium	50.7% 28μg	90% 49.4μg	55μg per day for Men 19-50 years
Sodium	38.3% 574mg	34.7% 521mg	1500mg per day for Men 19-50 years
Zinc	8.2% 0.9mg	18.3% 2mg	11mg per day for Men 19-50 years
Water	0.94% 34.8g	0.89% 33g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Rolls, french vs Rolls, dinner, whole-wheat:

• Rolls, french have 2.1 times more Vitamin B1, 2 times more Vitamin B2 and 3.8 times more Vitamin B9 than Rolls, dinner, whole-wheat.
• While Rolls, dinner, whole-wheat contain 5 times more Vitamin B6 and 3 times more Vitamin E than Rolls, french.
• Both Rolls, french and Rolls, dinner, whole-wheat have similar amounts of Vitamin B3, Vitamin B5 and Vitamin K per 100 g.
• Both Rolls, french as well as Rolls, dinner, whole-wheat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 g.

Comparing minerals per 100 grams for Rolls, french vs Rolls, dinner, whole-wheat:

• Rolls, dinner, whole-wheat contain 1.8 times more Copper, 4.3 times more Magnesium, 4.1 times more Manganese, 2.7 times more Phosphorus, 2.4 times more Potassium, 1.8 times more Selenium and 2.2 times more Zinc than Rolls, french.
• Both Rolls, french and Rolls, dinner, whole-wheat have similar amounts of Calcium, Iron and Sodium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Rolls, dinner, whole-wheat contain 3.1 times more Omega 3, 2.6 times more Omega 6, 27.3 times more Sugars and 2.3 times more Fiber than Rolls, french.
• Both Rolls, french and Rolls, dinner, whole-wheat have similar amounts of Energy, Fat, Saturated Fat, Carbohydrate and Protein per 100 g.
• Both Rolls, french as well as Rolls, dinner, whole-wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.