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

Weight per 500 calories

Rolls, hamburger or hot dog, whole wheat
186g
Rolls, hamburger or hot dog, wheat/cracked 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, whole wheat or Rolls, hamburger or hot dog, wheat/cracked wheat?

Macros Ratio

Protein Fat Carbs

Rolls, hamburger or hot dog, whole wheat
18%
15%
67%
Rolls, hamburger or hot dog, wheat/cracked wheat
17%
12%
71%
500 kcal ▼

Macro Nutrients

Rolls, hamburger or hot dog, whole wheatvs Rolls, hamburger or hot dog, wheat/cracked 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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8.4%8.14g
Fat
6.9%6.7g
8.14 gvs6.7 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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5.35%1.7g
Saturated Fat
4.33%1.4g
1.7 gvs1.4 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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20%0.32g
Omega 3
21.5%0.34g
0.32 gvs0.34 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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17.5%2.98g
Omega 6
17.6%3g
2.98 gvs3 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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64.2%83.5g
Carbohydrate
67.6%88g
83.5 gvs88 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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15%11g
Sugars
17.7%13g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
11 gvs13 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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6.26%4.54g
Fructose
7.67%5.56g
≤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]
4.54 gvs5.56 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%3.77g
Glucose
%4.28g
3.77 gvs4.28 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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30%11.3g
Fiber
20.5%7.8g
11.3 gvs7.8 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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41%23g
Protein
39%21.7g
23 gvs21.7 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, whole wheatvs Rolls, hamburger or hot dog, wheat/cracked wheat
6.8%61.3μg
Vitamin A
5.58%50μg
RAE, retinol activity equivalents
61.3 μgvs50 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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68.5%0.82mg
Vitamin B1
82.4%0.99mg
Thiamine
0.82 mgvs0.99 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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26.7%0.35mg
Vitamin B2
41.6%0.54mg
Riboflavin
0.35 mgvs0.54 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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52.5%8.4mg
Vitamin B3
55.5%8.9mg
Niacin, nicotinic acid, niacinamide
8.4 mgvs8.9 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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31.3%1.57mg
Vitamin B5
24.5%1.22mg
Pantothenic acid
1.57 mgvs1.22 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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27.7%0.36mg
Vitamin B6
18%0.24mg
Pyridoxine
0.36 mgvs0.24 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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19.5%78μg
Vitamin B9
39%156μg
Folates and Folic Acid
78 μgvs156 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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5.1%0.76mg
Vitamin E
4.96%0.74mg
Tocopherols and Tocotrienols
0.76 mgvs0.74 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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6.97%8.36μg
Vitamin K
10.5%12.6μg
Phytomenadione or phylloquinone
8.36 μgvs12.6 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Rolls, hamburger or hot dog, whole wheatvs Rolls, hamburger or hot dog, wheat/cracked wheat
37%368mg
Calcium
36.4%364mg
368 mgvs364 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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49.4%0.44mg
Copper
34%0.31mg
0.44 mgvs0.31 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
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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56.2%4.5mg
Iron
68%5.43mg
4.5 mgvs5.43 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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36%151mg
Magnesium
21%87.4mg
151 mgvs87.4 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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187%4.3mg
Manganese
100%2.3mg
4.3 mgvs2.3 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
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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57.6%403mg
Phosphorus
41%286mg
403 mgvs286 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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13.2%450mg
Potassium
9.9%336mg
450 mgvs336 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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111%61μg
Selenium
90%49.6μg
61 μgvs49.6 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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59%887mg
Sodium
57.4%861mg
887 mgvs861 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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29%3.18mg
Zinc
19.8%2.17mg
3.18 mgvs2.17 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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1.8%66.8g
Water
1.77%65.5g
66.8 gvs65.5 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, whole wheat vs Rolls, hamburger or hot dog, wheat/cracked wheat:
Comparing minerals per 500 calories for Rolls, hamburger or hot dog, whole wheat vs Rolls, hamburger or hot dog, wheat/cracked wheat:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 kcal:

Rolls, hamburger or hot dog, whole wheatVS Crackers, sandwich-type, peanut butter filled, reduced fatRolls, hamburger or hot dog, wheat/cracked wheatVS Crackers, sandwich-type, peanut butter filled, reduced fat
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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