Comparing Nutrients in 500 calories Rolls, dinner, wheatVS Rolls, dinner, whole-wheat

Weight per 500 calories

Rolls, dinner, wheat

183g

Rolls, dinner, whole-wheat

188g

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

Which food has more nutrients per 500 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%

500 kcal ▼

Macro Nutrients

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

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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12%11.5g

Fat

9.1%8.83g

11.5 gvs8.83 g

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

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8.57%2.74g

Saturated Fat

4.9%1.57g

2.74 gvs1.57 g

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

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6.64%0.11g

Omega 3

14.2%0.23g

0.11 gvs0.23 g

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

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11.3%1.92g

Omega 6

22.5%3.83g

1.92 gvs3.83 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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65%84.2g

Carbohydrate

74%96g

84.2 gvs96 g

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

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4.1%3g

Sugars

22%16g

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

3 gvs16 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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18.3%6.96g

Fiber

37%14g

6.96 gvs14 g

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

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28%15.8g

Protein

29.2%16.4g

15.8 gvs16.4 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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66%0.79mg

Vitamin B1

39%0.47mg

Thiamine

0.79 mgvs0.47 mg

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

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38.5%0.5mg

Vitamin B2

22%0.29mg

Riboflavin

0.5 mgvs0.29 mg

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

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46.6%7.46mg

Vitamin B3

43%6.9mg

Niacin, nicotinic acid, niacinamide

7.46 mgvs6.9 mg

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

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13.3%0.67mg

Vitamin B5

18.4%0.92mg

Pantothenic acid

0.67 mgvs0.92 mg

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

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10.7%0.14mg

Vitamin B6

28%0.37mg

Pyridoxine

0.14 mgvs0.37 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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27.5%110μg

Vitamin B9

14%56.4μg

Folates and Folic Acid

110 μgvs56.4 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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4.4%0.66mg

Vitamin E

11.3%1.7mg

Tocopherols and Tocotrienols

0.66 mgvs1.7 mg

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

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4.12%4.95μg

Vitamin K

3.13%3.76μg

Phytomenadione or phylloquinone

4.95 μgvs3.76 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

32.2%322mg

Calcium

20%199mg

322 mgvs199 mg

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

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30.5%0.27mg

Copper

50%0.45mg

0.27 mgvs0.45 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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81.3%6.5mg

Iron

57%4.55mg

6.5 mgvs4.55 mg

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

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15.7%66mg

Magnesium

38%160mg

66 mgvs160 mg

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

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81.5%1.87mg

Manganese

188%4.3mg

1.87 mgvs4.3 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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27.2%190mg

Phosphorus

60%421mg

190 mgvs421 mg

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

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6.2%211mg

Potassium

15%511mg

211 mgvs511 mg

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

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110%60.4μg

Selenium

169%93μg

60.4 μgvs93 μg

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

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64%960mg

Sodium

65.3%979mg

960 mgvs979 mg

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

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15%1.65mg

Zinc

34.3%3.78mg

1.65 mgvs3.78 mg

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

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1.83%67.8g

Water

1.7%62.2g

67.8 gvs62.2 g

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

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Lets compare vitamin content per 500 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 500 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 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 kcal.
Both Rolls, dinner, wheat as well as Rolls, dinner, whole-wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

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

Compare Foods

Comparing Nutrients in 500 calories Rolls, dinner, wheatVS Rolls, dinner, whole-wheat

Weight per 500 calories

Which food has more nutrients per 500 calories - Rolls, dinner, wheat or Rolls, dinner, whole-wheat?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: