Comparing Nutrients in 300 calories Rolls, dinner, wheatVS Rolls, dinner, whole-wheat

Weight per 300 calories

Rolls, dinner, wheat

110g

Rolls, dinner, whole-wheat

113g

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

Which food has more nutrients per 300 calories - Rolls, dinner, wheat or Rolls, dinner, whole-wheat?

Macros Ratio

Protein Fat Carbs

Rolls, dinner, wheat

13%

21%

66%

Rolls, dinner, whole-wheat

12%

15%

73%

300 kcal ▼

Macro Nutrients

Rolls, dinner, wheatvs Rolls, dinner, whole-wheat

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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7.14%6.92g

Fat

5.46%5.3g

6.92 gvs5.3 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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5.14%1.65g

Saturated Fat

2.95%0.94g

1.65 gvs0.94 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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4%0.064g

Omega 3

8.53%0.14g

0.064 gvs0.14 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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6.8%1.15g

Omega 6

13.5%2.3g

1.15 gvs2.3 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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39%50.5g

Carbohydrate

44.3%57.6g

50.5 gvs57.6 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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2.47%1.8g

Sugars

13%9.54g

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

1.8 gvs9.54 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

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

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Sucrose

NA gvsNA g

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

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11%4.18g

Fiber

22.3%8.46g

4.18 gvs8.46 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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17%9.45g

Protein

17.5%9.8g

9.45 gvs9.8 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Rolls, dinner, wheatvs Rolls, dinner, whole-wheat

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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39.7%0.48mg

Vitamin B1

23.3%0.28mg

Thiamine

0.48 mgvs0.28 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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23%0.3mg

Vitamin B2

13%0.17mg

Riboflavin

0.3 mgvs0.17 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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28%4.47mg

Vitamin B3

26%4.15mg

Niacin, nicotinic acid, niacinamide

4.47 mgvs4.15 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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8%0.4mg

Vitamin B5

11%0.55mg

Pantothenic acid

0.4 mgvs0.55 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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6.42%0.084mg

Vitamin B6

17%0.22mg

Pyridoxine

0.084 mgvs0.22 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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16.5%66μg

Vitamin B9

8.46%34μg

Folates and Folic Acid

66 μgvs34 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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2.64%0.4mg

Vitamin E

6.77%1mg

Tocopherols and Tocotrienols

0.4 mgvs1 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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2.47%2.97μg

Vitamin K

1.88%2.26μg

Phytomenadione or phylloquinone

2.97 μgvs2.26 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Rolls, dinner, wheatvs Rolls, dinner, whole-wheat

19.3%193mg

Calcium

12%120mg

193 mgvs120 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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18.3%0.16mg

Copper

30%0.27mg

0.16 mgvs0.27 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

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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48.8%3.9mg

Iron

34%2.73mg

3.9 mgvs2.73 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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9.4%39.6mg

Magnesium

23%96mg

39.6 mgvs96 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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49%1.12mg

Manganese

113%2.6mg

1.12 mgvs2.6 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

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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16.3%114mg

Phosphorus

36%253mg

114 mgvs253 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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3.7%126mg

Potassium

9.02%307mg

126 mgvs307 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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66%36.3μg

Selenium

101%55.7μg

36.3 μgvs55.7 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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38.4%576mg

Sodium

39%588mg

576 mgvs588 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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9%0.99mg

Zinc

20.6%2.27mg

0.99 mgvs2.27 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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1.1%40.7g

Water

1%37.3g

40.7 gvs37.3 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 Rolls, dinner, wheat vs Rolls, dinner, whole-wheat:

Rolls, dinner, wheat have 1.7 times more Vitamin B1, 1.8 times more Vitamin B2 and 1.9 times more Vitamin B9 than Rolls, dinner, whole-wheat.
While Rolls, dinner, whole-wheat contain 1.4 times more Vitamin B5, 2.6 times more Vitamin B6 and 2.6 times more Vitamin E than Rolls, dinner, wheat.
Both Rolls, dinner, wheat and Rolls, dinner, whole-wheat have similar amounts of Vitamin B3 per 300 kcal.
Both Rolls, dinner, wheat as well as Rolls, dinner, whole-wheat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Rolls, dinner, wheat vs Rolls, dinner, whole-wheat:

Rolls, dinner, wheat have 1.6 times more Calcium and 1.4 times more Iron than Rolls, dinner, whole-wheat.
While Rolls, dinner, whole-wheat contain 1.6 times more Copper, 2.4 times more Magnesium, 2.3 times more Manganese, 2.2 times more Phosphorus, 2.4 times more Potassium, 1.5 times more Selenium and 2.3 times more Zinc than Rolls, dinner, wheat.
Both Rolls, dinner, wheat and Rolls, dinner, whole-wheat have similar amounts of Sodium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Rolls, dinner, wheat have 1.3 times more Fat and 1.7 times more Saturated Fat than Rolls, dinner, whole-wheat.
While Rolls, dinner, whole-wheat contain 2.1 times more Omega 3, 2 times more Omega 6, 5.3 times more Sugars and 2 times more Fiber than Rolls, dinner, wheat.
Both Rolls, dinner, wheat and Rolls, dinner, whole-wheat have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
Both Rolls, dinner, wheat as well as Rolls, dinner, whole-wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Rolls, dinner, wheatVS Rolls, frenchRolls, dinner, whole-wheatVS Rolls, french

Compare Foods

Comparing Nutrients in 300 calories Rolls, dinner, wheatVS Rolls, dinner, whole-wheat

Weight per 300 calories

Which food has more nutrients per 300 calories - Rolls, dinner, wheat or Rolls, dinner, whole-wheat?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: