Nutrients in 7 ounces of Rolls, dinner, whole-wheat

Rolls, dinner, whole-wheat.

baked cooked

Macros Ratio

Protein Fat Carbs

12%

15%

73%

7 oz ▼

Macro Nutrients

Rolls, dinner, whole-wheat

Energy528 kcal

18.2%

Rolls, dinner, whole-wheat have 527.86769 kcal of Energy per 7 ounces, which is 18.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat9.33 g

9.6%

Rolls, dinner, whole-wheat have 9.3269855 g of Fat per 7 ounces, which is 9.6% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat1.66 g

5.2%

Rolls, dinner, whole-wheat have 1.65901274 g of Saturated Fat per 7 ounces, which is 5.2% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.24 g

15%

Rolls, dinner, whole-wheat have 0.240120265 g of Omega 3 per 7 ounces, which is 15% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 64.04 g

23.8%

Rolls, dinner, whole-wheat have 4.04433967 g of Omega 6 per 7 ounces, which is 23.8% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate101 g

78%

Rolls, dinner, whole-wheat have 101.4061615 g of Carbohydrate per 7 ounces, which is 78% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars16.8 g

23%

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

Rolls, dinner, whole-wheat have 16.7885739 g of Sugars per 7 ounces, which is 23% 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

Fiber15 g

39%

Rolls, dinner, whole-wheat have 14.8834875 g of Fiber per 7 ounces, which is 39% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein17.3 g

31%

Rolls, dinner, whole-wheat have 17.2648455 g of Protein per 7 ounces, which is 31% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.49 mg

41%

Thiamine

Rolls, dinner, whole-wheat have 0.49214732 mg of Vitamin B1 per 7 ounces, which is 41% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.3 mg

23.2%

Riboflavin

Rolls, dinner, whole-wheat have 0.30163868 mg of Vitamin B2 per 7 ounces, which is 23.2% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B37.3 mg

45.6%

Niacin, nicotinic acid, niacinamide

Rolls, dinner, whole-wheat have 7.296877805 mg of Vitamin B3 per 7 ounces, which is 45.6% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.97 mg

19.4%

Pantothenic acid

Rolls, dinner, whole-wheat have 0.970403385 mg of Vitamin B5 per 7 ounces, which is 19.4% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.39 mg

29.8%

Pyridoxine

Rolls, dinner, whole-wheat have 0.386970675 mg of Vitamin B6 per 7 ounces, which is 29.8% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B959.5 μg

15%

Folates and Folic Acid

Rolls, dinner, whole-wheat have 59.53395 μg of Vitamin B9 per 7 ounces, which is 15% 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 7 ounces, 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 7 ounces, 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E1.8 mg

12%

Tocopherols and Tocotrienols

Rolls, dinner, whole-wheat have 1.7860185 mg of Vitamin E per 7 ounces, which is 12% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K3.97 μg

3.3%

Phytomenadione or phylloquinone

Rolls, dinner, whole-wheat have 3.96893 μg of Vitamin K per 7 ounces, which is 3.3% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Rolls, dinner, whole-wheat

Calcium210 mg

21%

Rolls, dinner, whole-wheat have 210.35329 mg of Calcium per 7 ounces, which is 21% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.47 mg

52.7%

Rolls, dinner, whole-wheat have 0.474287135 mg of Copper per 7 ounces, which is 52.7% 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

Iron4.8 mg

60%

Rolls, dinner, whole-wheat have 4.8024053 mg of Iron per 7 ounces, which is 60% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium169 mg

40%

Rolls, dinner, whole-wheat have 168.679525 mg of Magnesium per 7 ounces, which is 40% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese4.56 mg

198%

Rolls, dinner, whole-wheat have 4.56030057 mg of Manganese per 7 ounces, which is 198% 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

Phosphorus445 mg

63.5%

Rolls, dinner, whole-wheat have 444.52016 mg of Phosphorus per 7 ounces, which is 63.5% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium540 mg

16%

Rolls, dinner, whole-wheat have 539.77448 mg of Potassium per 7 ounces, which is 16% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium98 μg

178%

Rolls, dinner, whole-wheat have 98.032571 μg of Selenium per 7 ounces, which is 178% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium1034 mg

69%

Rolls, dinner, whole-wheat have 1033.906265 mg of Sodium per 7 ounces, which is 69% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc4 mg

36.3%

Rolls, dinner, whole-wheat have 3.98877465 mg of Zinc per 7 ounces, which is 36.3% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water65.7 g

1.78%

Rolls, dinner, whole-wheat have 65.6857915 g of Water per 7 ounces, which is 1.78% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 7 ounces of Rolls, dinner, whole-wheat:

7 ounces of Rolls, dinner, whole-wheat is an excellent source of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B6.
It has a good amount of Vitamin B5, Vitamin B9 and Vitamin E.
It also has some Vitamin K.
It has no Vitamin A, Vitamin B12, Vitamin C and Vitamin D.

Minerals in 7 ounces of Rolls, dinner, whole-wheat:

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

Macronutrients in 7 ounces of Rolls, dinner, whole-wheat:

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

Compare Rolls, dinner, whole-wheat with:

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

Food Info

Nutrients in 7 ounces of Rolls, dinner, whole-wheat

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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