Comparing Nutrients in 500 calories Rolls, hamburger or hot dog, wheat/cracked wheatVS Rolls, hamburger or hot dog, whole wheat

Weight per 500 calories

Rolls, hamburger or hot dog, wheat/cracked wheat

186g

Rolls, hamburger or hot dog, whole wheat

186g

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

Which food has more nutrients per 500 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%

500 kcal ▼

Macro Nutrients

Rolls, hamburger or hot dog, wheat/cracked wheatvs Rolls, hamburger or hot dog, 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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6.9%6.7g

Fat

8.4%8.14g

6.7 gvs8.14 g

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

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4.33%1.4g

Saturated Fat

5.35%1.7g

1.4 gvs1.7 g

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

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21.5%0.34g

Omega 3

20%0.32g

0.34 gvs0.32 g

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

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17.6%3g

Omega 6

17.5%2.98g

3 gvs2.98 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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67.6%88g

Carbohydrate

64.2%83.5g

88 gvs83.5 g

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

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17.7%13g

Sugars

15%11g

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

13 gvs11 g

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

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7.67%5.56g

Fructose

6.26%4.54g

≤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]

5.56 gvs4.54 g

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

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%4.28g

Glucose

%3.77g

4.28 gvs3.77 g

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

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%0g

Sucrose

%0g

0 gvs0 g

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

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20.5%7.8g

Fiber

30%11.3g

7.8 gvs11.3 g

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

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39%21.7g

Protein

41%23g

21.7 gvs23 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 Rolls, hamburger or hot dog, whole wheat

5.58%50μg

Vitamin A

6.8%61.3μg

RAE, retinol activity equivalents

50 μgvs61.3 μg

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

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82.4%0.99mg

Vitamin B1

68.5%0.82mg

Thiamine

0.99 mgvs0.82 mg

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

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41.6%0.54mg

Vitamin B2

26.7%0.35mg

Riboflavin

0.54 mgvs0.35 mg

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

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55.5%8.9mg

Vitamin B3

52.5%8.4mg

Niacin, nicotinic acid, niacinamide

8.9 mgvs8.4 mg

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

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24.5%1.22mg

Vitamin B5

31.3%1.57mg

Pantothenic acid

1.22 mgvs1.57 mg

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

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18%0.24mg

Vitamin B6

27.7%0.36mg

Pyridoxine

0.24 mgvs0.36 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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39%156μg

Vitamin B9

19.5%78μg

Folates and Folic Acid

156 μgvs78 μg

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

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14.7%0.35μg

Vitamin B12

14.7%0.35μg

Cobalamin

0.35 μgvs0.35 μg

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

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2.7%2.4mg

Vitamin C

2.7%2.4mg

Ascorbic acid

2.4 mgvs2.4 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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4.96%0.74mg

Vitamin E

5.1%0.76mg

Tocopherols and Tocotrienols

0.74 mgvs0.76 mg

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

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10.5%12.6μg

Vitamin K

6.97%8.36μg

Phytomenadione or phylloquinone

12.6 μgvs8.36 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 Rolls, hamburger or hot dog, whole wheat

36.4%364mg

Calcium

37%368mg

364 mgvs368 mg

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

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34%0.31mg

Copper

49.4%0.44mg

0.31 mgvs0.44 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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68%5.43mg

Iron

56.2%4.5mg

5.43 mgvs4.5 mg

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

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21%87.4mg

Magnesium

36%151mg

87.4 mgvs151 mg

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

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100%2.3mg

Manganese

187%4.3mg

2.3 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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41%286mg

Phosphorus

57.6%403mg

286 mgvs403 mg

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

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9.9%336mg

Potassium

13.2%450mg

336 mgvs450 mg

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

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90%49.6μg

Selenium

111%61μg

49.6 μgvs61 μg

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

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57.4%861mg

Sodium

59%887mg

861 mgvs887 mg

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

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19.8%2.17mg

Zinc

29%3.18mg

2.17 mgvs3.18 mg

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

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1.77%65.5g

Water

1.8%66.8g

65.5 gvs66.8 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, 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 500 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 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 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 500 kcal.

Compare more foods per 500 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 500 calories Rolls, hamburger or hot dog, wheat/cracked wheatVS Rolls, hamburger or hot dog, whole wheat

Weight per 500 calories

Which food has more nutrients per 500 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 500 kcal: