Comparing Nutrients in 100 grams Rolls, hamburger or hotdog, mixed-grain VS Rolls, hard (includes kaiser)

Macros Ratio

	Protein	Fat	Carbs
Rolls, hamburger or hotdog, mixed-grain	14%	20%	66%
Rolls, hard (includes kaiser)	14%	13%	73%

Macro Nutrients

	Rolls, hamburger or hotdog, mixed-grain	Rolls, hard (includes kaiser)	Recommended Dietary Allowance
Energy	9.07% 263kcal	10% 293kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	4.43% 4.3g	97g per day for Men 19-50 years
Saturated Fat	4.34% 1.4g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	4.13% 0.066g	6.06% 0.097g	1.6g per day for Men 19-50 years
Omega 6	6.4% 1.1g	9.54% 1.62g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34.3% 44.6g	40.5% 52.7g	130g per day for Men 19-50 years
Sugars	8.62% 6.25g	2.44% 1.77g	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	10% 3.8g	6.05% 2.3g	38g per day for Men 19-50 years
Protein	17% 9.6g	17.7% 9.9g	56g per day for Men 19-50 years

Vitamins

	Rolls, hamburger or hotdog, mixed-grain	Rolls, hard (includes kaiser)	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.6% 0.46mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.47mg	26.5% 4.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.84% 0.49mg	8.2% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.08% 0.092mg	2.7% 0.035mg	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	27.8% 111μg	23.8% 95μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.42% 0.01μg	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	0.47% 0.07mg	2.8% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.6% 3.1μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, hamburger or hotdog, mixed-grain	Rolls, hard (includes kaiser)	Recommended Dietary Allowance
Calcium	9.5% 95mg	9.5% 95mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	18% 0.16mg	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	49.4% 3.95mg	41% 3.28mg	8mg per day for Men 19-50 years
Magnesium	10.5% 44mg	6.43% 27mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	20% 0.46mg	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	17.4% 122mg	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	4.7% 160mg	3.18% 108mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	71% 39μg	55μg per day for Men 19-50 years
Sodium	30.5% 458mg	36.3% 544mg	1500mg per day for Men 19-50 years
Zinc	9.55% 1.05mg	8.55% 0.94mg	11mg per day for Men 19-50 years
Water	1.03% 38g	0.84% 31g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Rolls, hamburger or hotdog, mixed-grain vs Rolls, hard (includes kaiser):

• Rolls, hamburger or hotdog, mixed-grain have 1.2 times more Vitamin B5, 2.6 times more Vitamin B6 and 5.2 times more Vitamin K than Rolls, hard (includes kaiser).
• While Rolls, hard (includes kaiser) contain 6 times more Vitamin E than Rolls, hamburger or hotdog, mixed-grain.
• Both Rolls, hamburger or hotdog, mixed-grain and Rolls, hard (includes kaiser) have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B9 per 100 g.
• Both Rolls, hamburger or hotdog, mixed-grain as well as Rolls, hard (includes kaiser) have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 g.

Comparing minerals per 100 grams for Rolls, hamburger or hotdog, mixed-grain vs Rolls, hard (includes kaiser):

• Rolls, hamburger or hotdog, mixed-grain have 1.3 times more Copper, 1.2 times more Iron, 1.6 times more Magnesium, 2.2 times more Manganese, 1.2 times more Phosphorus, 1.5 times more Potassium and 1.2 times more Water than Rolls, hard (includes kaiser).
• Both Rolls, hamburger or hotdog, mixed-grain and Rolls, hard (includes kaiser) have similar amounts of Calcium, Selenium, Sodium and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Rolls, hamburger or hotdog, mixed-grain have 1.4 times more Fat, 2.3 times more Saturated Fat, 3.5 times more Sugars and 1.7 times more Fiber than Rolls, hard (includes kaiser).
• While Rolls, hard (includes kaiser) contain 1.5 times more Omega 3 and 1.5 times more Omega 6 than Rolls, hamburger or hotdog, mixed-grain.
• Both Rolls, hamburger or hotdog, mixed-grain and Rolls, hard (includes kaiser) have similar amounts of Energy, Carbohydrate and Protein per 100 g.
• Both Rolls, hamburger or hotdog, mixed-grain as well as Rolls, hard (includes kaiser) have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.