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Comparing Nutrients in 300 calories English muffins, whole grain whiteVS Rolls, hamburger, whole grain white, calcium-fortified

Weight per 300 calories

English muffins, whole grain white
122g
Rolls, hamburger, whole grain white, calcium-fortified
118g

Both foods have similar energy densities which is above average in comparison to other foods.

Which food has more nutrients per 300 calories - English muffins, whole grain white or Rolls, hamburger, whole grain white, calcium-fortified?

Macros Ratio

Protein Fat Carbs

English muffins, whole grain white
11%
6%
83%
Rolls, hamburger, whole grain white, calcium-fortified
15%
12%
73%
300 kcal ▼

Macro Nutrients

English muffins, whole grain whitevs Rolls, hamburger, whole grain white, calcium-fortified
10.3%300kcal
Energy
10.3%300kcal
300 kcalvs300 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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2.2%2.14g
Fat
4.23%4.1g
2.14 gvs4.1 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0%0g
Saturated Fat
4.28%1.37g
0 gvs1.37 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0%0g
Omega 3
9.93%0.16g
0 gvs0.16 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0%0g
Omega 6
7.5%1.28g
0 gvs1.28 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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47.3%61.4g
Carbohydrate
42%54.7g
61.4 gvs54.7 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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2.96%2.14g
Sugars
15%11g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
2.14 gvs11 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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11.3%4.3g
Fiber
7.12%2.7g
4.3 gvs2.7 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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15.3%8.6g
Protein
19.5%11g
8.6 gvs11 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

English muffins, whole grain whitevs Rolls, hamburger, whole grain white, calcium-fortified
0%0μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
0 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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27%0.32mg
Vitamin B1
51.3%0.62mg
Thiamine
0.32 mgvs0.62 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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17%0.22mg
Vitamin B2
28.6%0.37mg
Riboflavin
0.22 mgvs0.37 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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16%2.58mg
Vitamin B3
34%5.47mg
Niacin, nicotinic acid, niacinamide
2.58 mgvs5.47 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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NA
Vitamin B5
NA
Pantothenic acid
NA mgvsNA mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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5.27%0.069mg
Vitamin B6
9.4%0.12mg
Pyridoxine
0.069 mgvs0.12 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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21.4%85.7μg
Vitamin B9
41%165μg
Folates and Folic Acid
85.7 μgvs165 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg
Vitamin C
0%0mg
Ascorbic acid
0 mgvs0 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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2.04%0.31mg
Vitamin E
2.6%0.39mg
Tocopherols and Tocotrienols
0.31 mgvs0.39 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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2.35%2.8μg
Vitamin K
4.9%5.9μg
Phytomenadione or phylloquinone
2.8 μgvs5.9 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

English muffins, whole grain whitevs Rolls, hamburger, whole grain white, calcium-fortified
17%171mg
Calcium
27.4%274mg
171 mgvs274 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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22.3%0.2mg
Copper
23.4%0.21mg
0.2 mgvs0.21 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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38.7%3.1mg
Iron
38%3.05mg
3.1 mgvs3.05 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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9.62%40.4mg
Magnesium
10.6%44.7mg
40.4 mgvs44.7 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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NA
Manganese
47.4%1.1mg
NA mgvs1.1 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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22.2%156mg
Phosphorus
25.7%180mg
156 mgvs180 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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4.7%159mg
Potassium
6.57%224mg
159 mgvs224 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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38.5%21μg
Selenium
30%16.5μg
21 μgvs16.5 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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31.5%473mg
Sodium
40%602mg
473 mgvs602 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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10.8%1.2mg
Zinc
22%2.4mg
1.2 mgvs2.4 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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1.3%48.3g
Water
1.23%45.5g
48.3 gvs45.5 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of English muffins, whole grain white vs Rolls, hamburger, whole grain white, calcium-fortified:
Comparing minerals per 300 calories for English muffins, whole grain white vs Rolls, hamburger, whole grain white, calcium-fortified:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal:

English muffins, whole grain whiteVS Pancakes, whole wheat, dry mix, incompleteRolls, hamburger, whole grain white, calcium-fortifiedVS Pancakes, whole wheat, dry mix, incomplete
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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