Comparing Nutrients in 300 calories Rolls, hamburger or hot dog, wheat/cracked wheatVS Carrots

Weight per 300 calories

Rolls, hamburger or hot dog, wheat/cracked wheat

112g

Carrots

732g

Rolls, hamburger or hot dog, wheat/cracked wheat have 6.6 times more energy per 100g than Carrots. It has high energy density when compared to other foods. Raw Carrots having low energy density.

Which food has more nutrients per 300 calories - Rolls, hamburger or hot dog, wheat/cracked wheat or Carrots?

Macros Ratio

Protein Fat Carbs

Rolls, hamburger or hot dog, wheat/cracked wheat

17%

12%

71%

Carrots

87%

300 kcal ▼

Macro Nutrients

Rolls, hamburger or hot dog, wheat/cracked wheatvs Carrots

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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4.15%4.03g

Fat

1.8%1.76g

4.03 gvs1.76 g

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

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2.6%0.83g

Saturated Fat

0.73%0.23g

0.83 gvs0.23 g

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

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13%0.21g

Omega 3

0.91%0.015g

0.21 gvs0.015 g

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

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10.6%1.8g

Omega 6

4.3%0.73g

1.8 gvs0.73 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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40.6%52.8g

Carbohydrate

54%70g

52.8 gvs70 g

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

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10.6%7.7g

Sugars

48%34.7g

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

7.7 gvs34.7 g

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

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4.6%3.33g

Fructose

5.55%4.02g

≤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]

3.33 gvs4.02 g

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

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%2.57g

Glucose

%4.3g

2.57 gvs4.3 g

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

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%0g

Sucrose

%26.3g

0 gvs26.3 g

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

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12.3%4.7g

Fiber

54%20.5g

4.7 gvs20.5 g

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

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23.3%13g

Protein

12%6.8g

13 gvs6.8 g

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

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Vitamins

Rolls, hamburger or hot dog, wheat/cracked wheatvs Carrots

3.35%30μg

Vitamin A

679%6110μg

RAE, retinol activity equivalents

30 μgvs6110 μg

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

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49.4%0.59mg

Vitamin B1

40.2%0.48mg

Thiamine

0.59 mgvs0.48 mg

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

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25%0.32mg

Vitamin B2

32.6%0.42mg

Riboflavin

0.32 mgvs0.42 mg

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

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33.3%5.33mg

Vitamin B3

45%7.2mg

Niacin, nicotinic acid, niacinamide

5.33 mgvs7.2 mg

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

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14.7%0.73mg

Vitamin B5

40%2mg

Pantothenic acid

0.73 mgvs2 mg

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

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11%0.14mg

Vitamin B6

77.7%1mg

Pyridoxine

0.14 mgvs1 mg

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

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Vitamin B7

54%16.2μg

Biotin

NA μgvs16.2 μg

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

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23.4%94μg

Vitamin B9

34.8%139μg

Folates and Folic Acid

94 μgvs139 μg

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

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8.83%0.21μg

Vitamin B12

0%0μg

Cobalamin

0.21 μgvs0 μg

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

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1.6%1.45mg

Vitamin C

48%43mg

Ascorbic acid

1.45 mgvs43 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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2.97%0.45mg

Vitamin E

32%4.83mg

Tocopherols and Tocotrienols

0.45 mgvs4.83 mg

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

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6.3%7.6μg

Vitamin K

80.5%97μg

Phytomenadione or phylloquinone

7.6 μgvs97 μg

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

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Minerals

Rolls, hamburger or hot dog, wheat/cracked wheatvs Carrots

22%219mg

Calcium

24%241mg

219 mgvs241 mg

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

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20.4%0.18mg

Copper

36.6%0.33mg

0.18 mgvs0.33 mg

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

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Fluoride

0.59%23.4μg

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

NA μgvs23.4 μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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40.7%3.26mg

Iron

27.4%2.2mg

3.26 mgvs2.2 mg

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

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12.5%52.4mg

Magnesium

21%88mg

52.4 mgvs88 mg

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

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59.7%1.37mg

Manganese

45.5%1.05mg

1.37 mgvs1.05 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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24.5%172mg

Phosphorus

36.6%256mg

172 mgvs256 mg

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

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5.94%202mg

Potassium

69%2341mg

202 mgvs2341 mg

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

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54%29.8μg

Selenium

1.33%0.73μg

29.8 μgvs0.73 μg

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

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34.4%516mg

Sodium

33.7%505mg

516 mgvs505 mg

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

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12%1.3mg

Zinc

16%1.76mg

1.3 mgvs1.76 mg

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

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1.06%39.3g

Water

17.5%646g

39.3 gvs646 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, hamburger or hot dog, wheat/cracked wheat vs Carrots:

Rolls, hamburger or hot dog, wheat/cracked wheat have 1.2 times more Vitamin B1 and more Vitamin B12 than Raw Carrots.
While Raw Carrots contain 202.9 times more Vitamin A, 1.3 times more Vitamin B2, 1.3 times more Vitamin B3, 2.7 times more Vitamin B5, 7.1 times more Vitamin B6, 1.5 times more Vitamin B9, 29.8 times more Vitamin C, 10.8 times more Vitamin E and 12.7 times more Vitamin K than Rolls, hamburger or hot dog, wheat/cracked wheat.
Both Rolls, hamburger or hot dog, wheat/cracked wheat as well as Raw Carrots have insufficient amounts of Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Rolls, hamburger or hot dog, wheat/cracked wheat vs Carrots:

Rolls, hamburger or hot dog, wheat/cracked wheat have 1.5 times more Iron, 1.3 times more Manganese and 40.7 times more Selenium than Raw Carrots.
While Raw Carrots contain 1.8 times more Copper, 1.7 times more Magnesium, 1.5 times more Phosphorus, 11.6 times more Potassium, 1.3 times more Zinc and 16.4 times more Water than Rolls, hamburger or hot dog, wheat/cracked wheat.
Both Rolls, hamburger or hot dog, wheat/cracked wheat and Raw Carrots have similar amounts of Calcium and Sodium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Rolls, hamburger or hot dog, wheat/cracked wheat have 2.3 times more Fat, 14.1 times more Omega 3, 2.5 times more Omega 6 and 1.9 times more Protein than Raw Carrots.
While Raw Carrots contain 1.3 times more Carbohydrate, 4.5 times more Sugars and 4.4 times more Fiber than Rolls, hamburger or hot dog, wheat/cracked wheat.
Both Rolls, hamburger or hot dog, wheat/cracked wheat and Raw Carrots have similar amounts of Energy and Fructose per 300 kcal.
Both Rolls, hamburger or hot dog, wheat/cracked wheat as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Rolls, hamburger or hot dog, wheat/cracked wheatVS Rolls, hamburger or hot dog, whole wheatCarrotsVS Rolls, hamburger or hot dog, whole wheatRolls, hamburger or hot dog, wheat/cracked wheatVS Boiled CarrotsCarrotsVS Boiled Carrots

Compare Foods

Comparing Nutrients in 300 calories Rolls, hamburger or hot dog, wheat/cracked wheatVS Carrots

Weight per 300 calories

Which food has more nutrients per 300 calories - Rolls, hamburger or hot dog, wheat/cracked wheat or Carrots?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: