Nutrients in 300 calories of Rolls, dinner, whole-wheat

Rolls, dinner, whole-wheat.

baked cooked

Weight per 300 Calories

Rolls, dinner, whole-wheat

113g

Rolls, dinner, whole-wheat has high energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

12%

15%

73%

300 kcal ▼

Macro Nutrients

Rolls, dinner, whole-wheat

Energy300 kcal

10.3%

Rolls, dinner, whole-wheat have 300 kcal of Energy per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat5.3 g

5.46%

Rolls, dinner, whole-wheat have 5.3007518796992 g of Fat per 300 calories, which is 5.46% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.94 g

2.95%

Rolls, dinner, whole-wheat have 0.94285714285714 g of Saturated Fat per 300 calories, which is 2.95% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.14 g

8.53%

Rolls, dinner, whole-wheat have 0.13646616541353 g of Omega 3 per 300 calories, which is 8.53% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 62.3 g

13.5%

Rolls, dinner, whole-wheat have 2.2984962406015 g of Omega 6 per 300 calories, which is 13.5% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Rolls, dinner, whole-wheat have 0 mg of Cholesterol per 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate57.6 g

44.3%

Rolls, dinner, whole-wheat have 57.631578947368 g of Carbohydrate per 300 calories, which is 44.3% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars9.54 g

13%

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

Rolls, dinner, whole-wheat have 9.5413533834586 g of Sugars per 300 calories, which is 13% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose

≤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]

No information available

Glucose

No information available

Sucrose

No information available

Fiber8.46 g

22.3%

Rolls, dinner, whole-wheat have 8.4586466165414 g of Fiber per 300 calories, which is 22.3% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein9.8 g

17.5%

Rolls, dinner, whole-wheat have 9.812030075188 g of Protein per 300 calories, which is 17.5% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Rolls, dinner, whole-wheat

Vitamin A0 μg

RAE, retinol activity equivalents

Rolls, dinner, whole-wheat have 0 μg of Vitamin A per 300 calories, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.28 mg

23.3%

Thiamine

Rolls, dinner, whole-wheat have 0.2796992481203 mg of Vitamin B1 per 300 calories, which is 23.3% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.17 mg

13%

Riboflavin

Rolls, dinner, whole-wheat have 0.17142857142857 mg of Vitamin B2 per 300 calories, which is 13% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B34.15 mg

26%

Niacin, nicotinic acid, niacinamide

Rolls, dinner, whole-wheat have 4.146992481203 mg of Vitamin B3 per 300 calories, which is 26% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.55 mg

11%

Pantothenic acid

Rolls, dinner, whole-wheat have 0.5515037593985 mg of Vitamin B5 per 300 calories, which is 11% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.22 mg

17%

Pyridoxine

Rolls, dinner, whole-wheat have 0.21992481203008 mg of Vitamin B6 per 300 calories, which is 17% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B934 μg

8.46%

Folates and Folic Acid

Rolls, dinner, whole-wheat have 33.834586466165 μg of Vitamin B9 per 300 calories, which is 8.46% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Rolls, dinner, whole-wheat have 0 μg of Vitamin B12 per 300 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C0 mg

Ascorbic acid

Rolls, dinner, whole-wheat have 0 mg of Vitamin C per 300 calories, which is 0% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Rolls, dinner, whole-wheat have 0 IU of Vitamin D per 300 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E1 mg

6.77%

Tocopherols and Tocotrienols

Rolls, dinner, whole-wheat have 1.015037593985 mg of Vitamin E per 300 calories, which is 6.77% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K2.26 μg

1.88%

Phytomenadione or phylloquinone

Rolls, dinner, whole-wheat have 2.2556390977444 μg of Vitamin K per 300 calories, which is 1.88% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Rolls, dinner, whole-wheat

Calcium120 mg

12%

Rolls, dinner, whole-wheat have 119.54887218045 mg of Calcium per 300 calories, which is 12% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.27 mg

30%

Rolls, dinner, whole-wheat have 0.26954887218045 mg of Copper per 300 calories, which is 30% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron2.73 mg

34%

Rolls, dinner, whole-wheat have 2.7293233082707 mg of Iron per 300 calories, which is 34% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium96 mg

23%

Rolls, dinner, whole-wheat have 95.864661654135 mg of Magnesium per 300 calories, which is 23% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese2.6 mg

113%

Rolls, dinner, whole-wheat have 2.5917293233083 mg of Manganese per 300 calories, which is 113% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus253 mg

36%

Rolls, dinner, whole-wheat have 252.63157894737 mg of Phosphorus per 300 calories, which is 36% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium307 mg

9.02%

Rolls, dinner, whole-wheat have 306.76691729323 mg of Potassium per 300 calories, which is 9.02% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium55.7 μg

101%

Rolls, dinner, whole-wheat have 55.714285714286 μg of Selenium per 300 calories, which is 101% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium588 mg

39%

Rolls, dinner, whole-wheat have 587.59398496241 mg of Sodium per 300 calories, which is 39% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc2.27 mg

20.6%

Rolls, dinner, whole-wheat have 2.2669172932331 mg of Zinc per 300 calories, which is 20.6% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water37.3 g

Rolls, dinner, whole-wheat have 37.330827067669 g of Water per 300 calories, which is 1% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Rolls, dinner, whole-wheat:

300 calories of Rolls, dinner, whole-wheat is an excellent source of Vitamin B1 and Vitamin B3.
It has a good amount of Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin B9.
It also has some Vitamin E.
While 300 calories of product has trace amounts of Vitamin K, it has no Vitamin A, Vitamin B12, Vitamin C and Vitamin D.

Minerals in 300 calories of Rolls, dinner, whole-wheat:

300 calories of Rolls, dinner, whole-wheat has outstanding amounts of Manganese and Selenium.
It is an excellent source of Copper, Iron, Magnesium, Phosphorus, Sodium and Zinc.
It also has a good amount of Calcium and Potassium.

Macronutrients in 300 calories of Rolls, dinner, whole-wheat:

300 calories of Rolls, dinner, whole-wheat is an excellent source of Carbohydrate and Fiber.
It has a good amount of Omega 3, Omega 6, Sugars and Protein.
It also has some Fat and Saturated Fat.

Compare Rolls, dinner, whole-wheat with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 300 calories of Rolls, dinner, whole-wheat

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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