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

Macros Ratio

	Protein	Fat	Carbs
Rolls, hamburger or hot dog, whole wheat	18%	15%	67%
Crackers, standard snack-type, with whole wheat	6%	35%	59%

Macro Nutrients

	Rolls, hamburger or hot dog, whole 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	4.5% 4.38g	18.4% 18g	97g per day for Men 19-50 years
Saturated Fat	2.88% 0.92g	13.6% 4.35g	32g per day for Men 19-50 years
Omega 3	11% 0.17g	55.8% 0.89g	1.6g per day for Men 19-50 years
Omega 6	9.4% 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	34.6% 45g	52.6% 68.4g	130g per day for Men 19-50 years
Sugars	8.17% 5.9g	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	3.37% 2.44g	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	% 2.03g	% 0.24g	g per day for Men 19-50 years
Sucrose	% 0g	% 9.7g	g per day for Men 19-50 years
Fiber	16% 6.1g	13% 4.9g	38g per day for Men 19-50 years
Protein	22% 12.4g	13% 7.3g	56g per day for Men 19-50 years

Vitamins

	Rolls, hamburger or hot dog, whole wheat	Crackers, standard snack-type, with whole wheat	Recommended Dietary Allowance
Vitamin A	3.67% 33μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37% 0.44mg	26.7% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.4% 0.19mg	18.7% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.3% 4.5mg	28% 4.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.84mg	9.5% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	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	10.5% 42μg	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	2.73% 0.41mg	19.3% 2.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.75% 4.5μg	12% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, hamburger or hot dog, whole wheat	Crackers, standard snack-type, with whole wheat	Recommended Dietary Allowance
Calcium	20% 198mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	26.6% 0.24mg	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	30.3% 2.42mg	45.6% 3.65mg	8mg per day for Men 19-50 years
Magnesium	19.3% 81mg	11% 47mg	420mg per day for Men 19-50 years
Manganese	100% 2.3mg	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	31% 217mg	51% 356mg	700mg per day for Men 19-50 years
Potassium	7.1% 242mg	6.15% 209mg	3400mg per day for Men 19-50 years
Selenium	60% 33μg	16% 8.7μg	55μg per day for Men 19-50 years
Sodium	32% 477mg	50% 748mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	0.97% 36g	0.074% 2.73g	3700g per day for Men 19-50 years

Nutrient Comparison: Rolls, hamburger or hot dog, whole 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, whole 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, whole wheat vs Crackers, standard snack-type, with whole wheat:

• 100 grams of Rolls, hamburger or hot dog, whole wheat have more Vitamin A, 1.4 times more Vitamin B1, 1.8 times more Vitamin B5 and more Vitamin B12 than Crackers, standard snack-type, with whole wheat.
• While 100 g of Crackers, standard snack-type, with whole wheat contain 1.3 times more Vitamin B2, 1.4 times more Vitamin B9, 7.1 times more Vitamin E and 3.2 times more Vitamin K than Rolls, hamburger or hot dog, whole wheat.
• Both Rolls, hamburger or hot dog, whole wheat and Crackers, standard snack-type, with whole wheat provide similar amounts of Vitamin B3 and Vitamin B6 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, whole 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, whole wheat vs Crackers, standard snack-type, with whole wheat:

• 100 grams of Rolls, hamburger or hot dog, whole wheat have 1.2 times more Copper, 1.7 times more Magnesium, 2.5 times more Manganese, 3.8 times more Selenium and 1.5 times more Zinc than Crackers, standard snack-type, with whole wheat.
• While 100 g of Crackers, standard snack-type, with whole wheat contain 1.5 times more Iron, 1.6 times more Phosphorus and 1.6 times more Sodium than Rolls, hamburger or hot dog, whole wheat.
• Both Rolls, hamburger or hot dog, whole wheat and Crackers, standard snack-type, with whole wheat contain similar levels of Calcium and Potassium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Rolls, hamburger or hot dog, whole wheat have 13.6 times more Fructose, 1.2 times more Fiber and 1.7 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, 4.1 times more Fat, 4.7 times more Saturated Fat, 5.2 times more Omega 3, 4.4 times more Omega 6, 1.5 times more Carbohydrate and 1.8 times more Sugars than Rolls, hamburger or hot dog, whole wheat.