Comparing Nutrients in 500 calories Rolls, hard (includes kaiser)VS Rolls, hamburger or hotdog, mixed-grain

Weight per 500 calories

Rolls, hard (includes kaiser)

171g

Rolls, hamburger or hotdog, mixed-grain

190g

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

Which food has more nutrients per 500 calories - Rolls, hard (includes kaiser) or Rolls, hamburger or hotdog, mixed-grain?

Macros Ratio

Protein Fat Carbs

Rolls, hard (includes kaiser)

14%

13%

73%

Rolls, hamburger or hotdog, mixed-grain

14%

20%

66%

500 kcal ▼

Macro Nutrients

Rolls, hard (includes kaiser)vs Rolls, hamburger or hotdog, mixed-grain

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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7.56%7.34g

Fat

11.8%11.4g

7.34 gvs11.4 g

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

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3.23%1.03g

Saturated Fat

8.26%2.64g

1.03 gvs2.64 g

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

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10.3%0.17g

Omega 3

7.84%0.13g

0.17 gvs0.13 g

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

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16.3%2.77g

Omega 6

12%2.07g

2.77 gvs2.07 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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69%90g

Carbohydrate

65.2%84.8g

90 gvs84.8 g

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

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4.17%3.02g

Sugars

16.4%12g

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

3.02 gvs12 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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10.3%3.92g

Fiber

19%7.22g

3.92 gvs7.22 g

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

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30%17g

Protein

32.6%18.3g

17 gvs18.3 g

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

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Vitamins

Rolls, hard (includes kaiser)vs Rolls, hamburger or hotdog, mixed-grain

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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68%0.82mg

Vitamin B1

73.4%0.88mg

Thiamine

0.82 mgvs0.88 mg

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

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44%0.57mg

Vitamin B2

45.3%0.59mg

Riboflavin

0.57 mgvs0.59 mg

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

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45.2%7.23mg

Vitamin B3

53%8.5mg

Niacin, nicotinic acid, niacinamide

7.23 mgvs8.5 mg

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

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14%0.7mg

Vitamin B5

18.7%0.94mg

Pantothenic acid

0.7 mgvs0.94 mg

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

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4.6%0.06mg

Vitamin B6

13.5%0.17mg

Pyridoxine

0.06 mgvs0.17 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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40.5%162μg

Vitamin B9

52.8%211μg

Folates and Folic Acid

162 μgvs211 μg

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

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0%0μg

Vitamin B12

0.79%0.019μg

Cobalamin

0 μgvs0.019 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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4.78%0.72mg

Vitamin E

0.89%0.13mg

Tocopherols and Tocotrienols

0.72 mgvs0.13 mg

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

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0.85%1.02μg

Vitamin K

4.9%5.9μg

Phytomenadione or phylloquinone

1.02 μgvs5.9 μg

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

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Minerals

Rolls, hard (includes kaiser)vs Rolls, hamburger or hotdog, mixed-grain

16.2%162mg

Calcium

18%181mg

162 mgvs181 mg

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

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31%0.28mg

Copper

45.6%0.41mg

0.28 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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70%5.6mg

Iron

94%7.5mg

5.6 mgvs7.5 mg

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

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11%46mg

Magnesium

20%83.7mg

46 mgvs83.7 mg

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

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34%0.78mg

Manganese

84%1.93mg

0.78 mgvs1.93 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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24.4%171mg

Phosphorus

33%232mg

171 mgvs232 mg

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

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5.42%184mg

Potassium

8.95%304mg

184 mgvs304 mg

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

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121%66.7μg

Selenium

110%60.5μg

66.7 μgvs60.5 μg

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

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62%928mg

Sodium

58%871mg

928 mgvs871 mg

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

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14.6%1.6mg

Zinc

18%2mg

1.6 mgvs2 mg

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

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1.43%53g

Water

1.95%72.2g

53 gvs72.2 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, hard (includes kaiser) vs Rolls, hamburger or hotdog, mixed-grain:

Rolls, hamburger or hotdog, mixed-grain contain 1.3 times more Vitamin B5, 2.9 times more Vitamin B6 and 1.3 times more Vitamin B9 than Rolls, hard (includes kaiser).
Both Rolls, hard (includes kaiser) and Rolls, hamburger or hotdog, mixed-grain have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per 500 kcal.
Both Rolls, hard (includes kaiser) as well as Rolls, hamburger or hotdog, mixed-grain have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Rolls, hard (includes kaiser) vs Rolls, hamburger or hotdog, mixed-grain:

Rolls, hamburger or hotdog, mixed-grain contain 1.5 times more Copper, 1.3 times more Iron, 1.8 times more Magnesium, 2.5 times more Manganese, 1.4 times more Phosphorus and 1.7 times more Potassium than Rolls, hard (includes kaiser).
Both Rolls, hard (includes kaiser) and Rolls, hamburger or hotdog, mixed-grain have similar amounts of Calcium, Selenium, Sodium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Rolls, hard (includes kaiser) have 1.3 times more Omega 3 and 1.3 times more Omega 6 than Rolls, hamburger or hotdog, mixed-grain.
While Rolls, hamburger or hotdog, mixed-grain contain 1.6 times more Fat, 2.6 times more Saturated Fat, 3.9 times more Sugars and 1.8 times more Fiber than Rolls, hard (includes kaiser).
Both Rolls, hard (includes kaiser) and Rolls, hamburger or hotdog, mixed-grain have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
Both Rolls, hard (includes kaiser) as well as Rolls, hamburger or hotdog, mixed-grain have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Rolls, hard (includes kaiser)VS Sweet rolls, cinnamon, refrigerated dough with frostingRolls, hamburger or hotdog, mixed-grainVS Sweet rolls, cinnamon, refrigerated dough with frosting

Compare Foods

Comparing Nutrients in 500 calories Rolls, hard (includes kaiser)VS Rolls, hamburger or hotdog, mixed-grain

Weight per 500 calories

Which food has more nutrients per 500 calories - Rolls, hard (includes kaiser) or Rolls, hamburger or hotdog, mixed-grain?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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