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

Weight per 300 calories

Rolls, hamburger or hot dog, wheat/cracked wheat

112g

Rolls, hamburger or hot dog, whole wheat

112g

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

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

Macros Ratio

Protein Fat Carbs

Rolls, hamburger or hot dog, wheat/cracked wheat

17%

12%

71%

Rolls, hamburger or hot dog, whole wheat

18%

15%

67%

300 kcal ▼

Macro Nutrients

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

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Baked Products rich in Energy

4.15%4.03g

Fat

5.04%4.9g

4.03 gvs4.9 g

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

Find Baked Products rich in Fat

2.6%0.83g

Saturated Fat

3.2%1.03g

0.83 gvs1.03 g

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

Find Baked Products rich in Saturated Fat

13%0.21g

Omega 3

12%0.19g

0.21 gvs0.19 g

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

Find Baked Products rich in Omega 3

10.6%1.8g

Omega 6

10.5%1.8g

1.8 gvs1.8 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Baked Products rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Baked Products rich in Cholesterol

40.6%52.8g

Carbohydrate

38.5%50g

52.8 gvs50 g

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

Find Baked Products rich in Carbohydrate

10.6%7.7g

Sugars

9.1%6.6g

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

7.7 gvs6.6 g

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

Find Baked Products rich in Sugars

4.6%3.33g

Fructose

3.75%2.72g

≤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 gvs2.72 g

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

Find Baked Products rich in Fructose

%2.57g

Glucose

%2.26g

2.57 gvs2.26 g

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

Find Baked Products rich in Glucose

%0g

Sucrose

%0g

0 gvs0 g

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

Find Baked Products rich in Sucrose

12.3%4.7g

Fiber

18%6.8g

4.7 gvs6.8 g

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

Find Baked Products rich in Fiber

23.3%13g

Protein

24.7%14g

13 gvs14 g

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

Find Baked Products rich in Protein Buy premium vegan protein powder

Vitamins

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

3.35%30μg

Vitamin A

4.1%37μg

RAE, retinol activity equivalents

30 μgvs37 μg

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

Find Baked Products rich in Vitamin A Buy Preformed Vegan Vitamin A

49.4%0.59mg

Vitamin B1

41%0.49mg

Thiamine

0.59 mgvs0.49 mg

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

Find Baked Products rich in Vitamin B1 Buy Vegan Vitamin B1

25%0.32mg

Vitamin B2

16%0.21mg

Riboflavin

0.32 mgvs0.21 mg

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

Find Baked Products rich in Vitamin B2 Buy Vegan Vitamin B2

33.3%5.33mg

Vitamin B3

31.5%5.04mg

Niacin, nicotinic acid, niacinamide

5.33 mgvs5.04 mg

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

Find Baked Products rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

14.7%0.73mg

Vitamin B5

19%0.94mg

Pantothenic acid

0.73 mgvs0.94 mg

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

Find Baked Products rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

11%0.14mg

Vitamin B6

16.6%0.22mg

Pyridoxine

0.14 mgvs0.22 mg

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

Find Baked Products rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

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

Find Baked Products rich in Vitamin B7

23.4%94μg

Vitamin B9

11.7%47μg

Folates and Folic Acid

94 μgvs47 μg

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

Find Baked Products rich in Vitamin B9

8.83%0.21μg

Vitamin B12

8.83%0.21μg

Cobalamin

0.21 μgvs0.21 μg

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

Find Baked Products rich in Vitamin B12 Buy Vegan Vitamin B12

1.6%1.45mg

Vitamin C

1.6%1.45mg

Ascorbic acid

1.45 mgvs1.45 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Baked Products rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Baked Products rich in Vitamin D Buy Vegan Vitamin D

2.97%0.45mg

Vitamin E

3.05%0.46mg

Tocopherols and Tocotrienols

0.45 mgvs0.46 mg

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

Find Baked Products rich in Vitamin E

6.3%7.6μg

Vitamin K

4.2%5μg

Phytomenadione or phylloquinone

7.6 μgvs5 μg

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

Find Baked Products rich in Vitamin K

Minerals

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

22%219mg

Calcium

22%221mg

219 mgvs221 mg

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

Find Baked Products rich in Calcium

20.4%0.18mg

Copper

29.6%0.27mg

0.18 mgvs0.27 mg

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

Find Baked Products rich in Copper

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 .

Find Baked Products rich in Fluoride

40.7%3.26mg

Iron

33.7%2.7mg

3.26 mgvs2.7 mg

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

Find Baked Products rich in Iron

12.5%52.4mg

Magnesium

21.5%90mg

52.4 mgvs90 mg

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

Find Baked Products rich in Magnesium

59.7%1.37mg

Manganese

112%2.58mg

1.37 mgvs2.58 mg

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

Find Baked Products rich in Manganese

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 .

Find Baked Products rich in Molybdenum

24.5%172mg

Phosphorus

34.6%242mg

172 mgvs242 mg

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

Find Baked Products rich in Phosphorus

5.94%202mg

Potassium

7.94%270mg

202 mgvs270 mg

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

Find Baked Products rich in Potassium

54%29.8μg

Selenium

66.7%36.7μg

29.8 μgvs36.7 μg

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

Find Baked Products rich in Selenium

34.4%516mg

Sodium

35.5%532mg

516 mgvs532 mg

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

Find Baked Products rich in Sodium

12%1.3mg

Zinc

17.3%1.9mg

1.3 mgvs1.9 mg

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

Find Baked Products rich in Zinc

1.06%39.3g

Water

1.1%40g

39.3 gvs40 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Baked Products rich in Water

Lets compare vitamin content per 300 calories of Rolls, hamburger or hot dog, wheat/cracked wheat vs Rolls, hamburger or hot dog, whole wheat:

Rolls, hamburger or hot dog, wheat/cracked wheat have 1.2 times more Vitamin B1, 1.6 times more Vitamin B2, 2 times more Vitamin B9 and 1.5 times more Vitamin K than Rolls, hamburger or hot dog, whole wheat.
While Rolls, hamburger or hot dog, whole wheat contain 1.3 times more Vitamin B5 and 1.5 times more Vitamin B6 than Rolls, hamburger or hot dog, wheat/cracked wheat.
Both Rolls, hamburger or hot dog, wheat/cracked wheat and Rolls, hamburger or hot dog, whole wheat have similar amounts of Vitamin A, Vitamin B3, Vitamin B12 and Vitamin E per 300 kcal.
Both Rolls, hamburger or hot dog, wheat/cracked wheat as well as Rolls, hamburger or hot dog, whole wheat have insufficient amounts of Vitamin C and Vitamin D in 300 kcal.

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

Rolls, hamburger or hot dog, wheat/cracked wheat have 1.2 times more Iron than Rolls, hamburger or hot dog, whole wheat.
While Rolls, hamburger or hot dog, whole wheat contain 1.4 times more Copper, 1.7 times more Magnesium, 1.9 times more Manganese, 1.4 times more Phosphorus, 1.3 times more Potassium and 1.5 times more Zinc than Rolls, hamburger or hot dog, wheat/cracked wheat.
Both Rolls, hamburger or hot dog, wheat/cracked wheat and Rolls, hamburger or hot dog, whole wheat have similar amounts of Calcium, Selenium and Sodium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Rolls, hamburger or hot dog, wheat/cracked wheat have 1.2 times more Fructose than Rolls, hamburger or hot dog, whole wheat.
While Rolls, hamburger or hot dog, whole wheat contain 1.5 times more Fiber than Rolls, hamburger or hot dog, wheat/cracked wheat.
Both Rolls, hamburger or hot dog, wheat/cracked wheat and Rolls, hamburger or hot dog, whole wheat have similar amounts of Energy, Fat, Saturated Fat, Omega 3, Omega 6, Carbohydrate, Sugars and Protein per 300 kcal.
Both Rolls, hamburger or hot dog, wheat/cracked wheat as well as Rolls, hamburger or hot dog, whole wheat 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 Crackers, sandwich-type, peanut butter filled, reduced fatRolls, hamburger or hot dog, whole wheatVS Crackers, sandwich-type, peanut butter filled, reduced fat

Compare Foods

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

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: