Comparing Nutrients in 500 calories Rolls, hamburger, whole grain white, calcium-fortifiedVS Pancakes, whole wheat, dry mix, incomplete

Weight per 500 calories

Rolls, hamburger, whole grain white, calcium-fortified

196g

Pancakes, whole wheat, dry mix, incomplete

143g

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 500 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%

500 kcal ▼

Macro Nutrients

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

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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7.05%6.84g

Fat

1.94%1.9g

6.84 gvs1.9 g

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

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7.13%2.3g

Saturated Fat

0%0g

2.3 gvs0 g

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

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16.5%0.26g

Omega 3

1.6%0.026g

0.26 gvs0.026 g

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

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12.5%2.13g

Omega 6

2.03%0.34g

2.13 gvs0.34 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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70%91g

Carbohydrate

81.4%106g

91 gvs106 g

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

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25%18.2g

Sugars

20.7%15g

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

18.2 gvs15 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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12%4.5g

Fiber

29.7%11.3g

4.5 gvs11.3 g

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

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32.6%18.2g

Protein

27%15g

18.2 gvs15 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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85.5%1.03mg

Vitamin B1

47%0.56mg

Thiamine

1.03 mgvs0.56 mg

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

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47.7%0.62mg

Vitamin B2

98%1.28mg

Riboflavin

0.62 mgvs1.28 mg

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

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57%9.1mg

Vitamin B3

70.5%11.3mg

Niacin, nicotinic acid, niacinamide

9.1 mgvs11.3 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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15.7%0.2mg

Vitamin B6

12.5%0.16mg

Pyridoxine

0.2 mgvs0.16 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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68.6%275μg

Vitamin B9

30%120μg

Folates and Folic Acid

275 μgvs120 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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4.3%0.65mg

Vitamin E

2.57%0.39mg

Tocopherols and Tocotrienols

0.65 mgvs0.39 mg

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

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8.17%9.8μg

Vitamin K

1.3%1.57μg

Phytomenadione or phylloquinone

9.8 μgvs1.57 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

45.7%457mg

Calcium

22.6%226mg

457 mgvs226 mg

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

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39%0.35mg

Copper

45%0.41mg

0.35 mgvs0.41 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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63.5%5.08mg

Iron

127%10mg

5.08 mgvs10 mg

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

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17.7%74.5mg

Magnesium

28.6%120mg

74.5 mgvs120 mg

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

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79%1.8mg

Manganese

1.8 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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43%300mg

Phosphorus

161%1127mg

300 mgvs1127 mg

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

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11%373mg

Potassium

15.5%526mg

373 mgvs526 mg

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

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50%27.5μg

Selenium

49.4%27μg

27.5 μgvs27 μg

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

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67%1004mg

Sodium

155%2331mg

1004 mgvs2331 mg

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

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36.5%4mg

Zinc

21.3%2.34mg

4 mgvs2.34 mg

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

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2.05%76g

Water

0.41%15g

76 gvs15 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, 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 500 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 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 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 500 kcal.

Compare more foods per 500 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 500 calories Rolls, hamburger, whole grain white, calcium-fortifiedVS Pancakes, whole wheat, dry mix, incomplete

Weight per 500 calories

Which food has more nutrients per 500 calories - Rolls, hamburger, whole grain white, calcium-fortified or Pancakes, whole wheat, dry mix, incomplete?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: