Comparing Nutrients in 14 ounces Cookies, sugar wafer, chocolate-covered VS Rolls, hamburger or hot dog, whole wheat

Macros Ratio

	Protein	Fat	Carbs
Cookies, sugar wafer, chocolate-covered	3%	47%	50%
Rolls, hamburger or hot dog, whole wheat	18%	15%	67%

Macro Nutrients

	Cookies, sugar wafer, chocolate-covered	Rolls, hamburger or hot dog, whole wheat	Recommended Dietary Allowance
Energy	72% 2088kcal	37% 1068kcal	2900kcal per day for Men 19-50 years
Fat	113% 110g	18% 17.4g	97g per day for Men 19-50 years
Saturated Fat	214% 68.4g	11.4% 3.66g	32g per day for Men 19-50 years
Omega 3	71.7% 1.15g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	91% 15.4g	37.4% 6.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	201% 262g	137% 178g	130g per day for Men 19-50 years
Sugars	283% 205g	32.4% 23.5g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	13.4% 9.7g	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	% 8.06g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	35.5% 13.5g	63.7% 24.2g	38g per day for Men 19-50 years
Protein	24.5% 13.7g	87.7% 49g	56g per day for Men 19-50 years

Vitamins

	Cookies, sugar wafer, chocolate-covered	Rolls, hamburger or hot dog, whole wheat	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	14.6% 131μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	146% 1.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65.6% 0.85mg	57% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.55mg	112% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	67% 3.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.7% 0.19mg	59.2% 0.77mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15% 59.5μg	41.7% 167μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	25% 0.6μg	31.4% 0.75μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	5.73% 5.16mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	57% 8.57mg	11% 1.63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23% 27.4μg	15% 18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, sugar wafer, chocolate-covered	Rolls, hamburger or hot dog, whole wheat	Recommended Dietary Allowance
Calcium	0% 0mg	78.6% 786mg	1000mg per day for Men 19-50 years
Copper	117% 1.05mg	105% 0.95mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	61.5% 4.92mg	120% 9.6mg	8mg per day for Men 19-50 years
Magnesium	42.5% 179mg	76.5% 321mg	420mg per day for Men 19-50 years
Manganese	NA	399% 9.17mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	66.3% 464mg	123% 861mg	700mg per day for Men 19-50 years
Potassium	36.3% 1234mg	28.2% 960mg	3400mg per day for Men 19-50 years
Selenium	39% 21.4μg	237% 131μg	55μg per day for Men 19-50 years
Sodium	36.5% 548mg	126% 1893mg	1500mg per day for Men 19-50 years
Zinc	22% 2.42mg	61.7% 6.8mg	11mg per day for Men 19-50 years
Water	0.19% 6.87g	3.85% 143g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, sugar wafer, chocolate-covered VS Rolls, hamburger or hot dog, whole wheat per 14 oz

Compare the macro and micronutrient content in 14 oz of Cookies, sugar wafer, chocolate-covered versus 14 oz of Rolls, hamburger or hot dog, whole wheat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cookies, sugar wafer, chocolate-covered vs Rolls, hamburger or hot dog, whole wheat:

• 14 ounces of Cookies, sugar wafer, chocolate-covered have 5.3 times more Vitamin E and 1.5 times more Vitamin K than Rolls, hamburger or hot dog, whole wheat.
• While 14 oz of Rolls, hamburger or hot dog, whole wheat contain 33 times more Vitamin A, 4.7 times more Vitamin B1, 7 times more Vitamin B3, 4 times more Vitamin B6, 2.8 times more Vitamin B9 and 1.3 times more Vitamin B12 than Cookies, sugar wafer, chocolate-covered.
• Both Cookies, sugar wafer, chocolate-covered and Rolls, hamburger or hot dog, whole wheat provide similar amounts of Vitamin B2 per 14 ounces.
• 14 ounces of Cookies, sugar wafer, chocolate-covered have insufficient amounts of Vitamin A
• Both Cookies, sugar wafer, chocolate-covered as well as Rolls, hamburger or hot dog, whole wheat have insufficient amounts of Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cookies, sugar wafer, chocolate-covered vs Rolls, hamburger or hot dog, whole wheat:

• 14 ounces of Cookies, sugar wafer, chocolate-covered have 1.3 times more Potassium than Rolls, hamburger or hot dog, whole wheat.
• While 14 oz of Rolls, hamburger or hot dog, whole wheat contain more Calcium, 2 times more Iron, 1.8 times more Magnesium, 1.9 times more Phosphorus, 6.1 times more Selenium, 3.5 times more Sodium and 2.8 times more Zinc than Cookies, sugar wafer, chocolate-covered.
• Both Cookies, sugar wafer, chocolate-covered and Rolls, hamburger or hot dog, whole wheat contain similar levels of Copper per 14 ounces.
• 14 ounces of Cookies, sugar wafer, chocolate-covered lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cookies, sugar wafer, chocolate-covered have 2 times more Energy, 6.3 times more Fat, 18.7 times more Saturated Fat, 1.7 times more Omega 3, 2.4 times more Omega 6, 1.5 times more Carbohydrate and 8.7 times more Sugars than Rolls, hamburger or hot dog, whole wheat.
• While 14 oz of Rolls, hamburger or hot dog, whole wheat contain 1.8 times more Fiber and 3.6 times more Protein than Cookies, sugar wafer, chocolate-covered.