Comparing Nutrients in 300 calories Rolls, hamburger, whole grain white, calcium-fortifiedVS Pancakes, whole wheat, dry mix, incomplete

Weight per 300 calories

Rolls, hamburger, whole grain white, calcium-fortified

118g

Pancakes, whole wheat, dry mix, incomplete

85.7g

Pancakes, whole wheat, dry mix, incomplete have 1.4 times more energy per unit of mass than Rolls, hamburger, whole grain white, calcium-fortified, which is high in comparison to other foods. Rolls, hamburger, whole grain white, calcium-fortified having high energy density.

Which food has more nutrients per 300 calories - Rolls, hamburger, whole grain white, calcium-fortified or Pancakes, whole wheat, dry mix, incomplete?

Macros Ratio

Protein Fat Carbs

Rolls, hamburger, whole grain white, calcium-fortified

15%

12%

73%

Pancakes, whole wheat, dry mix, incomplete

12%

85%

300 kcal ▼

Macro Nutrients

Rolls, hamburger, whole grain white, calcium-fortifiedvs Pancakes, whole wheat, dry mix, incomplete

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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4.23%4.1g

Fat

1.17%1.13g

4.1 gvs1.13 g

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

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4.28%1.37g

Saturated Fat

0%0g

1.37 gvs0 g

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

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9.93%0.16g

Omega 3

0.96%0.015g

0.16 gvs0.015 g

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

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7.5%1.28g

Omega 6

1.2%0.21g

1.28 gvs0.21 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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42%54.7g

Carbohydrate

49%63.5g

54.7 gvs63.5 g

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

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15%11g

Sugars

12.4%9.03g

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

11 gvs9.03 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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7.12%2.7g

Fiber

18%6.77g

2.7 gvs6.77 g

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

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19.5%11g

Protein

16%9.03g

11 gvs9.03 g

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

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Vitamins

Rolls, hamburger, whole grain white, calcium-fortifiedvs Pancakes, whole wheat, dry mix, incomplete

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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51.3%0.62mg

Vitamin B1

28.2%0.34mg

Thiamine

0.62 mgvs0.34 mg

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

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28.6%0.37mg

Vitamin B2

59%0.77mg

Riboflavin

0.37 mgvs0.77 mg

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

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34%5.47mg

Vitamin B3

42.3%6.77mg

Niacin, nicotinic acid, niacinamide

5.47 mgvs6.77 mg

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

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Vitamin B5

Pantothenic acid

NA mgvsNA mg

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

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9.4%0.12mg

Vitamin B6

7.5%0.098mg

Pyridoxine

0.12 mgvs0.098 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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41%165μg

Vitamin B9

18%72μg

Folates and Folic Acid

165 μgvs72 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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2.6%0.39mg

Vitamin E

1.54%0.23mg

Tocopherols and Tocotrienols

0.39 mgvs0.23 mg

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

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4.9%5.9μg

Vitamin K

0.79%0.94μg

Phytomenadione or phylloquinone

5.9 μgvs0.94 μg

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

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Minerals

Rolls, hamburger, whole grain white, calcium-fortifiedvs Pancakes, whole wheat, dry mix, incomplete

27.4%274mg

Calcium

13.5%135mg

274 mgvs135 mg

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

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23.4%0.21mg

Copper

27%0.24mg

0.21 mgvs0.24 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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38%3.05mg

Iron

76%6.1mg

3.05 mgvs6.1 mg

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

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10.6%44.7mg

Magnesium

17%72mg

44.7 mgvs72 mg

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

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47.4%1.1mg

Manganese

1.1 mgvsNA 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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25.7%180mg

Phosphorus

97%676mg

180 mgvs676 mg

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

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6.57%224mg

Potassium

9.28%315mg

224 mgvs315 mg

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

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30%16.5μg

Selenium

29.6%16.3μg

16.5 μgvs16.3 μg

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

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40%602mg

Sodium

93%1399mg

602 mgvs1399 mg

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

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22%2.4mg

Zinc

12.8%1.4mg

2.4 mgvs1.4 mg

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

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1.23%45.5g

Water

0.24%9g

45.5 gvs9 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, whole grain white, calcium-fortified vs Pancakes, whole wheat, dry mix, incomplete:

Rolls, hamburger, whole grain white, calcium-fortified have 1.8 times more Vitamin B1, 1.3 times more Vitamin B6, 2.3 times more Vitamin B9 and 6.2 times more Vitamin K than Pancakes, whole wheat, dry mix, incomplete.
While Pancakes, whole wheat, dry mix, incomplete contain 2.1 times more Vitamin B2 than Rolls, hamburger, whole grain white, calcium-fortified.
Both Rolls, hamburger, whole grain white, calcium-fortified and Pancakes, whole wheat, dry mix, incomplete have similar amounts of Vitamin B3 per 300 kcal.
Both Rolls, hamburger, whole grain white, calcium-fortified as well as Pancakes, whole wheat, dry mix, incomplete have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Rolls, hamburger, whole grain white, calcium-fortified vs Pancakes, whole wheat, dry mix, incomplete:

Rolls, hamburger, whole grain white, calcium-fortified have 2 times more Calcium and 1.7 times more Zinc than Pancakes, whole wheat, dry mix, incomplete.
While Pancakes, whole wheat, dry mix, incomplete contain 2 times more Iron, 1.6 times more Magnesium, 3.8 times more Phosphorus, 1.4 times more Potassium and 2.3 times more Sodium than Rolls, hamburger, whole grain white, calcium-fortified.
Both Rolls, hamburger, whole grain white, calcium-fortified and Pancakes, whole wheat, dry mix, incomplete have similar amounts of Copper and Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Rolls, hamburger, whole grain white, calcium-fortified have 3.6 times more Fat, more Saturated Fat, 10.3 times more Omega 3, 6.2 times more Omega 6, 1.2 times more Sugars and 1.2 times more Protein than Pancakes, whole wheat, dry mix, incomplete.
While Pancakes, whole wheat, dry mix, incomplete contain 2.5 times more Fiber than Rolls, hamburger, whole grain white, calcium-fortified.
Both Rolls, hamburger, whole grain white, calcium-fortified and Pancakes, whole wheat, dry mix, incomplete have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Rolls, hamburger, whole grain white, calcium-fortified as well as Pancakes, whole wheat, dry mix, incomplete have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Rolls, hamburger, whole grain white, calcium-fortifiedVS Crackers, toast thins, low sodiumPancakes, whole wheat, dry mix, incompleteVS Crackers, toast thins, low sodium

Compare Foods

Comparing Nutrients in 300 calories Rolls, hamburger, whole grain white, calcium-fortifiedVS Pancakes, whole wheat, dry mix, incomplete

Weight per 300 calories

Which food has more nutrients per 300 calories - Rolls, hamburger, whole grain white, calcium-fortified or Pancakes, whole wheat, dry mix, incomplete?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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