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

Macros Ratio

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

Macro Nutrients

	Rolls, hamburger or hot dog, wheat/cracked wheat	Crackers, standard snack-type, with whole wheat	Recommended Dietary Allowance
Energy	9.28% 269kcal	16% 463kcal	2900kcal per day for Men 19-50 years
Fat	3.72% 3.6g	18.4% 18g	97g per day for Men 19-50 years
Saturated Fat	2.33% 0.75g	13.6% 4.35g	32g per day for Men 19-50 years
Omega 3	11.6% 0.19g	55.8% 0.89g	1.6g per day for Men 19-50 years
Omega 6	9.46% 1.6g	41.4% 7.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.4% 47.3g	52.6% 68.4g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	14.4% 10.4g	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	4.12% 3g	0.25% 0.18g	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	% 2.3g	% 0.24g	g per day for Men 19-50 years
Sucrose	% 0g	% 9.7g	g per day for Men 19-50 years
Fiber	11% 4.2g	13% 4.9g	38g per day for Men 19-50 years
Protein	21% 11.7g	13% 7.3g	56g per day for Men 19-50 years

Vitamins

	Rolls, hamburger or hot dog, wheat/cracked wheat	Crackers, standard snack-type, with whole wheat	Recommended Dietary Allowance
Vitamin A	3% 27μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44.3% 0.53mg	26.7% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.4% 0.29mg	18.7% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.78mg	28% 4.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.66mg	9.5% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.77% 0.13mg	14% 0.18mg	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	21% 84μg	14.5% 58μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	7.9% 0.19μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.44% 1.3mg	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	2.67% 0.4mg	19.3% 2.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.67% 6.8μg	12% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, hamburger or hot dog, wheat/cracked wheat	Crackers, standard snack-type, with whole wheat	Recommended Dietary Allowance
Calcium	19.6% 196mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	18.3% 0.17mg	22% 0.2mg	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	36.5% 2.92mg	45.6% 3.65mg	8mg per day for Men 19-50 years
Magnesium	11% 47mg	11% 47mg	420mg per day for Men 19-50 years
Manganese	53.6% 1.23mg	40% 0.92mg	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	22% 154mg	51% 356mg	700mg per day for Men 19-50 years
Potassium	5.32% 181mg	6.15% 209mg	3400mg per day for Men 19-50 years
Selenium	48.5% 26.7μg	16% 8.7μg	55μg per day for Men 19-50 years
Sodium	31% 463mg	50% 748mg	1500mg per day for Men 19-50 years
Zinc	10.6% 1.17mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	0.95% 35.2g	0.074% 2.73g	3700g per day for Men 19-50 years

Nutrient Comparison: Rolls, hamburger or hot dog, wheat/cracked wheat VS Crackers, standard snack-type, with whole wheat per 100 g

Compare the macro and micronutrient content in 100 g of Rolls, hamburger or hot dog, wheat/cracked wheat versus 100 g of Crackers, standard snack-type, with whole wheat to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 100 grams of Rolls, hamburger or hot dog, wheat/cracked wheat have more Vitamin A, 1.7 times more Vitamin B1, 1.4 times more Vitamin B5, 1.4 times more Vitamin B9 and more Vitamin B12 than Crackers, standard snack-type, with whole wheat.
• While 100 g of Crackers, standard snack-type, with whole wheat contain 1.4 times more Vitamin B6, 7.3 times more Vitamin E and 2.1 times more Vitamin K than Rolls, hamburger or hot dog, wheat/cracked wheat.
• Both Rolls, hamburger or hot dog, wheat/cracked wheat and Crackers, standard snack-type, with whole wheat provide similar amounts of Vitamin B2 and Vitamin B3 per 100 grams.
• 100 grams of Crackers, standard snack-type, with whole wheat have insufficient amounts of Vitamin A and Vitamin B12
• Both Rolls, hamburger or hot dog, wheat/cracked wheat as well as Crackers, standard snack-type, with whole wheat have insufficient amounts of Vitamin C and Vitamin D in 100 grams.

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

• 100 grams of Rolls, hamburger or hot dog, wheat/cracked wheat have 1.3 times more Manganese and 3.1 times more Selenium than Crackers, standard snack-type, with whole wheat.
• While 100 g of Crackers, standard snack-type, with whole wheat contain 2.3 times more Phosphorus and 1.6 times more Sodium than Rolls, hamburger or hot dog, wheat/cracked wheat.
• Both Rolls, hamburger or hot dog, wheat/cracked wheat and Crackers, standard snack-type, with whole wheat contain similar levels of Calcium, Copper, Iron, Magnesium, Potassium and Zinc per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Rolls, hamburger or hot dog, wheat/cracked wheat have 16.6 times more Fructose and 1.6 times more Protein than Crackers, standard snack-type, with whole wheat.
• While 100 g of Crackers, standard snack-type, with whole wheat contain 1.7 times more Energy, 4.9 times more Fat, 5.8 times more Saturated Fat, 4.8 times more Omega 3, 4.4 times more Omega 6, 1.4 times more Carbohydrate and 1.5 times more Sugars than Rolls, hamburger or hot dog, wheat/cracked wheat.
• Both Rolls, hamburger or hot dog, wheat/cracked wheat and Crackers, standard snack-type, with whole wheat offer comparable quantities of Fiber per 100 grams.