Comparing Nutrients in 300 calories Rolls, dinner, whole-wheatVS Rolls, hamburger or hotdog, plain

Weight per 300 calories

Rolls, dinner, whole-wheat

113g

Rolls, hamburger or hotdog, plain

108g

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

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

Macros Ratio

Protein Fat Carbs

Rolls, dinner, whole-wheat

12%

15%

73%

Rolls, hamburger or hotdog, plain

14%

13%

73%

300 kcal ▼

Macro Nutrients

Rolls, dinner, whole-wheatvs Rolls, hamburger or hotdog, plain

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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5.46%5.3g

Fat

4.33%4.2g

5.3 gvs4.2 g

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

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2.95%0.94g

Saturated Fat

2.83%0.91g

0.94 gvs0.91 g

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

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8.53%0.14g

Omega 3

12.3%0.2g

0.14 gvs0.2 g

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

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13.5%2.3g

Omega 6

10%1.7g

2.3 gvs1.7 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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44.3%57.6g

Carbohydrate

41.5%54g

57.6 gvs54 g

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

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13%9.54g

Sugars

10.8%7.83g

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

9.54 gvs7.83 g

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

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Fructose

3.7%2.68g

≤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 gvs2.68 g

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

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Glucose

%2.44g

NA gvs2.44 g

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

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Sucrose

%0g

NA gvs0 g

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

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22.3%8.46g

Fiber

5.1%1.94g

8.46 gvs1.94 g

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

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17.5%9.8g

Protein

18.8%10.5g

9.8 gvs10.5 g

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

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Vitamins

Rolls, dinner, whole-wheatvs Rolls, hamburger or hotdog, plain

0%0μg

Vitamin A

3.46%31μg

RAE, retinol activity equivalents

0 μgvs31 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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23.3%0.28mg

Vitamin B1

48.7%0.58mg

Thiamine

0.28 mgvs0.58 mg

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

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13%0.17mg

Vitamin B2

24.6%0.32mg

Riboflavin

0.17 mgvs0.32 mg

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

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26%4.15mg

Vitamin B3

28%4.5mg

Niacin, nicotinic acid, niacinamide

4.15 mgvs4.5 mg

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

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11%0.55mg

Vitamin B5

12%0.6mg

Pantothenic acid

0.55 mgvs0.6 mg

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

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17%0.22mg

Vitamin B6

5.2%0.068mg

Pyridoxine

0.22 mgvs0.068 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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8.46%34μg

Vitamin B9

25.3%101μg

Folates and Folic Acid

34 μgvs101 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

8.96%0.22μg

Cobalamin

0 μgvs0.22 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

1.55%1.4mg

Ascorbic acid

0 mgvs1.4 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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6.77%1mg

Vitamin E

1.94%0.29mg

Tocopherols and Tocotrienols

1 mgvs0.29 mg

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

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1.88%2.26μg

Vitamin K

4.3%5.16μg

Phytomenadione or phylloquinone

2.26 μgvs5.16 μg

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

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Minerals

Rolls, dinner, whole-wheatvs Rolls, hamburger or hotdog, plain

12%120mg

Calcium

15.5%155mg

120 mgvs155 mg

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

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30%0.27mg

Copper

13%0.12mg

0.27 mgvs0.12 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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34%2.73mg

Iron

46%3.7mg

2.73 mgvs3.7 mg

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

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23%96mg

Magnesium

5.9%24.7mg

96 mgvs24.7 mg

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

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113%2.6mg

Manganese

24%0.55mg

2.6 mgvs0.55 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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36%253mg

Phosphorus

15.5%109mg

253 mgvs109 mg

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

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9.02%307mg

Potassium

3.86%131mg

307 mgvs131 mg

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

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101%55.7μg

Selenium

53%29.2μg

55.7 μgvs29.2 μg

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

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39%588mg

Sodium

35.4%531mg

588 mgvs531 mg

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

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20.6%2.27mg

Zinc

7.14%0.78mg

2.27 mgvs0.78 mg

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

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1%37.3g

Water

1%37g

37.3 gvs37 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, whole-wheat vs Rolls, hamburger or hotdog, plain:

Rolls, dinner, whole-wheat have 3.2 times more Vitamin B6 and 3.5 times more Vitamin E than Rolls, hamburger or hotdog, plain.
While Rolls, hamburger or hotdog, plain contain more Vitamin A, 2.1 times more Vitamin B1, 1.9 times more Vitamin B2, 3 times more Vitamin B9, more Vitamin B12 and 2.3 times more Vitamin K than Rolls, dinner, whole-wheat.
Both Rolls, dinner, whole-wheat and Rolls, hamburger or hotdog, plain have similar amounts of Vitamin B3 and Vitamin B5 per 300 kcal.
Both Rolls, dinner, whole-wheat as well as Rolls, hamburger or hotdog, plain have insufficient amounts of Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Rolls, dinner, whole-wheat vs Rolls, hamburger or hotdog, plain:

Rolls, dinner, whole-wheat have 2.3 times more Copper, 3.9 times more Magnesium, 4.7 times more Manganese, 2.3 times more Phosphorus, 2.3 times more Potassium, 1.9 times more Selenium and 2.9 times more Zinc than Rolls, hamburger or hotdog, plain.
While Rolls, hamburger or hotdog, plain contain 1.3 times more Calcium and 1.4 times more Iron than Rolls, dinner, whole-wheat.
Both Rolls, dinner, whole-wheat and Rolls, hamburger or hotdog, plain have similar amounts of Sodium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Rolls, dinner, whole-wheat have 1.3 times more Fat, 1.3 times more Omega 6, 1.2 times more Sugars and 4.4 times more Fiber than Rolls, hamburger or hotdog, plain.
While Rolls, hamburger or hotdog, plain contain 1.4 times more Omega 3 than Rolls, dinner, whole-wheat.
Both Rolls, dinner, whole-wheat and Rolls, hamburger or hotdog, plain have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
Both Rolls, dinner, whole-wheat as well as Rolls, hamburger or hotdog, plain have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Rolls, dinner, whole-wheatVS Rolls, frenchRolls, hamburger or hotdog, plainVS Rolls, frenchRolls, dinner, whole-wheatVS Rolls, hamburger or hotdog, mixed-grainRolls, hamburger or hotdog, plainVS Rolls, hamburger or hotdog, mixed-grain

Compare Foods

Comparing Nutrients in 300 calories Rolls, dinner, whole-wheatVS Rolls, hamburger or hotdog, plain

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: