Comparing Nutrients in 100 grams Rolls, hamburger, whole grain white, calcium-fortified VS Whole Wheat French Bread

Macros Ratio

	Protein	Fat	Carbs
Rolls, hamburger, whole grain white, calcium-fortified	15%	12%	73%
Whole Wheat French Bread	14%	4%	82%

Macro Nutrients

	Rolls, hamburger, whole grain white, calcium-fortified	Whole Wheat French Bread	Recommended Dietary Allowance
Energy	8.8% 255kcal	8.24% 239kcal	2900kcal per day for Men 19-50 years
Fat	3.6% 3.5g	1.07% 1.04g	97g per day for Men 19-50 years
Saturated Fat	3.63% 1.16g	0% 0g	32g per day for Men 19-50 years
Omega 3	8.44% 0.14g	2.2% 0.035g	1.6g per day for Men 19-50 years
Omega 6	6.4% 1.1g	3.2% 0.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35.8% 46.5g	37.8% 49g	130g per day for Men 19-50 years
Sugars	13% 9.3g	0% 0g	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	6.05% 2.3g	11% 4.2g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	15% 8.33g	56g per day for Men 19-50 years

Vitamins

	Rolls, hamburger, whole grain white, calcium-fortified	Whole Wheat French Bread	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	43.5% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.3% 0.32mg	19.4% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.65mg	24.4% 3.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8% 0.1mg	12.3% 0.16mg	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	35% 140μg	24% 96μg	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	2.2% 0.33mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.17% 5μg	0.58% 0.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, hamburger, whole grain white, calcium-fortified	Whole Wheat French Bread	Recommended Dietary Allowance
Calcium	23.3% 233mg	4.2% 42mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	21% 0.19mg	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	32.4% 2.6mg	9.38% 0.75mg	8mg per day for Men 19-50 years
Magnesium	9.05% 38mg	12.4% 52mg	420mg per day for Men 19-50 years
Manganese	40.3% 0.93mg	NA	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% 153mg	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	5.6% 190mg	4.8% 163mg	3400mg per day for Men 19-50 years
Selenium	25.5% 14μg	57% 31.4μg	55μg per day for Men 19-50 years
Sodium	34% 512mg	25% 375mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.05mg	10.5% 1.16mg	11mg per day for Men 19-50 years
Water	1.05% 38.7g	1.08% 40g	3700g per day for Men 19-50 years

Nutrient Comparison: Rolls, hamburger, whole grain white, calcium-fortified VS Whole Wheat French Bread per 100 g

Compare the macro and micronutrient content in 100 g of Rolls, hamburger, whole grain white, calcium-fortified versus 100 g of Whole Wheat French Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Rolls, hamburger, whole grain white, calcium-fortified vs Whole Wheat French Bread:

• 100 grams of Rolls, hamburger, whole grain white, calcium-fortified have 1.3 times more Vitamin B2, 1.5 times more Vitamin B9 and 7.1 times more Vitamin K than Whole Wheat French Bread.
• While 100 g of Whole Wheat French or Vienna Bread contain 1.5 times more Vitamin B6 than Rolls, hamburger, whole grain white, calcium-fortified.
• Both Rolls, hamburger, whole grain white, calcium-fortified and Whole Wheat French Bread provide similar amounts of Vitamin B1 and Vitamin B3 per 100 grams.
• 100 grams of Whole Wheat French Bread have insufficient amounts of Vitamin K
• Both Rolls, hamburger, whole grain white, calcium-fortified as well as Whole Wheat French or Vienna Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Rolls, hamburger, whole grain white, calcium-fortified vs Whole Wheat French Bread:

• 100 grams of Rolls, hamburger, whole grain white, calcium-fortified have 5.5 times more Calcium, 3.5 times more Iron, 1.4 times more Sodium and 1.8 times more Zinc than Whole Wheat French Bread.
• While 100 g of Whole Wheat French or Vienna Bread contain 1.4 times more Magnesium and 2.2 times more Selenium than Rolls, hamburger, whole grain white, calcium-fortified.
• Both Rolls, hamburger, whole grain white, calcium-fortified and Whole Wheat French Bread contain similar levels of Copper, Phosphorus and Potassium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Rolls, hamburger, whole grain white, calcium-fortified have 3.4 times more Fat, more Saturated Fat, 3.9 times more Omega 3, 2 times more Omega 6 and more Sugars than Whole Wheat French Bread.
• While 100 g of Whole Wheat French or Vienna Bread contain 1.8 times more Fiber than Rolls, hamburger, whole grain white, calcium-fortified.
• Both Rolls, hamburger, whole grain white, calcium-fortified and Whole Wheat French Bread offer comparable quantities of Energy, Carbohydrate and Protein per 100 grams.