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

Macros Ratio

	Protein	Fat	Carbs
Rolls, hamburger or hot dog, wheat/cracked wheat	17%	12%	71%
Cookies, sugar wafer, chocolate-covered	3%	47%	50%

Macro Nutrients

	Rolls, hamburger or hot dog, wheat/cracked wheat	Cookies, sugar wafer, chocolate-covered	Recommended Dietary Allowance
Energy	37% 1068kcal	72% 2088kcal	2900kcal per day for Men 19-50 years
Fat	14.8% 14.3g	113% 110g	97g per day for Men 19-50 years
Saturated Fat	9.25% 2.96g	214% 68.4g	32g per day for Men 19-50 years
Omega 3	46% 0.73g	71.7% 1.15g	1.6g per day for Men 19-50 years
Omega 6	37.6% 6.4g	91% 15.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	144% 188g	201% 262g	130g per day for Men 19-50 years
Sugars	37.8% 27.4g	283% 205g	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	16.4% 12g	NA	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	% 9.13g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	44% 16.7g	35.5% 13.5g	38g per day for Men 19-50 years
Protein	83% 46.4g	24.5% 13.7g	56g per day for Men 19-50 years

Vitamins

	Rolls, hamburger or hot dog, wheat/cracked wheat	Cookies, sugar wafer, chocolate-covered	Recommended Dietary Allowance
Vitamin A	12% 107μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	176% 2.1mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	89% 1.15mg	65.6% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	119% 19mg	16% 2.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.2% 2.6mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.8% 0.5mg	14.7% 0.19mg	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	83.3% 333μg	15% 59.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	31.4% 0.75μg	25% 0.6μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.73% 5.16mg	0% 0mg	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	10.6% 1.6mg	57% 8.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	23% 27.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, hamburger or hot dog, wheat/cracked wheat	Cookies, sugar wafer, chocolate-covered	Recommended Dietary Allowance
Calcium	77.8% 778mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	72.8% 0.65mg	117% 1.05mg	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	145% 11.6mg	61.5% 4.92mg	8mg per day for Men 19-50 years
Magnesium	44.4% 187mg	42.5% 179mg	420mg per day for Men 19-50 years
Manganese	213% 4.9mg	NA	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	87.3% 611mg	66.3% 464mg	700mg per day for Men 19-50 years
Potassium	21% 718mg	36.3% 1234mg	3400mg per day for Men 19-50 years
Selenium	193% 106μg	39% 21.4μg	55μg per day for Men 19-50 years
Sodium	123% 1838mg	36.5% 548mg	1500mg per day for Men 19-50 years
Zinc	42.2% 4.64mg	22% 2.42mg	11mg per day for Men 19-50 years
Water	3.78% 140g	0.19% 6.87g	3700g per day for Men 19-50 years

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

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

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

• 14 ounces of Rolls, hamburger or hot dog, wheat/cracked wheat have 27 times more Vitamin A, 5.7 times more Vitamin B1, 1.4 times more Vitamin B2, 7.4 times more Vitamin B3, 2.6 times more Vitamin B6, 5.6 times more Vitamin B9 and 1.3 times more Vitamin B12 than Cookies, sugar wafer, chocolate-covered.
• While 14 oz of Cookies, sugar wafer, chocolate-covered contain 5.4 times more Vitamin E than Rolls, hamburger or hot dog, wheat/cracked wheat.
• Both Rolls, hamburger or hot dog, wheat/cracked wheat and Cookies, sugar wafer, chocolate-covered provide similar amounts of Vitamin K per 14 ounces.
• 14 ounces of Cookies, sugar wafer, chocolate-covered have insufficient amounts of Vitamin A
• Both Rolls, hamburger or hot dog, wheat/cracked wheat as well as Cookies, sugar wafer, chocolate-covered have insufficient amounts of Vitamin C and Vitamin D in 14 ounces.

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

• 14 ounces of Rolls, hamburger or hot dog, wheat/cracked wheat have more Calcium, 2.4 times more Iron, 1.3 times more Phosphorus, 4.9 times more Selenium, 3.4 times more Sodium and 1.9 times more Zinc than Cookies, sugar wafer, chocolate-covered.
• While 14 oz of Cookies, sugar wafer, chocolate-covered contain 1.6 times more Copper and 1.7 times more Potassium than Rolls, hamburger or hot dog, wheat/cracked wheat.
• Both Rolls, hamburger or hot dog, wheat/cracked wheat and Cookies, sugar wafer, chocolate-covered contain similar levels of Magnesium 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 Rolls, hamburger or hot dog, wheat/cracked wheat have 1.2 times more Fiber and 3.4 times more Protein than Cookies, sugar wafer, chocolate-covered.
• While 14 oz of Cookies, sugar wafer, chocolate-covered contain 2 times more Energy, 7.6 times more Fat, 23.1 times more Saturated Fat, 1.6 times more Omega 3, 2.4 times more Omega 6, 1.4 times more Carbohydrate and 7.5 times more Sugars than Rolls, hamburger or hot dog, wheat/cracked wheat.