Comparing Nutrients in 1 kilogram Cookies, coconut macaroon VS Rolls, hamburger or hot dog, whole wheat

Macros Ratio

	Protein	Fat	Carbs
Cookies, coconut macaroon	3%	44%	53%
Rolls, hamburger or hot dog, whole wheat	18%	15%	67%

Macro Nutrients

	Cookies, coconut macaroon	Rolls, hamburger or hot dog, whole wheat	Recommended Dietary Allowance
Energy	159% 4600kcal	93% 2690kcal	2900kcal per day for Men 19-50 years
Fat	232% 226g	45% 43.8g	97g per day for Men 19-50 years
Saturated Fat	628% 201g	28.8% 9.2g	32g per day for Men 19-50 years
Omega 3	30% 0.48g	108% 1.73g	1.6g per day for Men 19-50 years
Omega 6	45% 7.62g	94% 16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	471% 612g	346% 449g	130g per day for Men 19-50 years
Sugars	623% 452g	81.7% 59.2g	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	33.7% 24.4g	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	% 20.3g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	134% 51g	161% 61g	38g per day for Men 19-50 years
Protein	54% 30g	221% 124g	56g per day for Men 19-50 years

Vitamins

	Cookies, coconut macaroon	Rolls, hamburger or hot dog, whole wheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	36.7% 330μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.7% 0.2mg	368% 4.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	144% 1.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.8% 2.2mg	283% 45.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	169% 8.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74% 0.96mg	149% 1.94mg	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	7.5% 30μg	105% 420μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	79% 1.9μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	14.4% 13mg	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	12.7% 1.9mg	27.3% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.17% 11μg	37.5% 45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, coconut macaroon	Rolls, hamburger or hot dog, whole wheat	Recommended Dietary Allowance
Calcium	5% 50mg	198% 1980mg	1000mg per day for Men 19-50 years
Copper	299% 2.7mg	266% 2.4mg	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	103% 8.2mg	303% 24mg	8mg per day for Men 19-50 years
Magnesium	69% 290mg	193% 810mg	420mg per day for Men 19-50 years
Manganese	NA	1004% 23mg	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	97% 680mg	310% 2170mg	700mg per day for Men 19-50 years
Potassium	36% 1230mg	71% 2420mg	3400mg per day for Men 19-50 years
Selenium	124% 68μg	598% 329μg	55μg per day for Men 19-50 years
Sodium	161% 2410mg	318% 4770mg	1500mg per day for Men 19-50 years
Zinc	66.4% 7.3mg	155% 17mg	11mg per day for Men 19-50 years
Water	3.1% 115g	9.7% 359g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, coconut macaroon VS Rolls, hamburger or hot dog, whole wheat per 1 kg

Compare the macro and micronutrient content in 1 kg of Cookies, coconut macaroon versus 1 kg of Rolls, hamburger or hot dog, whole wheat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cookies, coconut macaroon vs Rolls, hamburger or hot dog, whole wheat:

• 1 kg of Rolls, hamburger or hot dog, whole wheat contains more Vitamin A, 22.1 times more Vitamin B1, 3.1 times more Vitamin B2, 20.5 times more Vitamin B3, 2 times more Vitamin B6, 14 times more Vitamin B9, more Vitamin B12, 2.2 times more Vitamin E and 4.1 times more Vitamin K than Cookies, coconut macaroon.
• 1 kilogram of Cookies, coconut macaroon have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B9, Vitamin B12, Vitamin E and Vitamin K
• Both Cookies, coconut macaroon as well as Rolls, hamburger or hot dog, whole wheat have insufficient amounts of Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cookies, coconut macaroon vs Rolls, hamburger or hot dog, whole wheat:

• 1 kg of Rolls, hamburger or hot dog, whole wheat contains 39.6 times more Calcium, 3 times more Iron, 2.8 times more Magnesium, 3.2 times more Phosphorus, 2 times more Potassium, 4.8 times more Selenium, 2 times more Sodium and 2.3 times more Zinc than Cookies, coconut macaroon.
• Both Cookies, coconut macaroon and Rolls, hamburger or hot dog, whole wheat contain similar levels of Copper per one kilogram.
• 1 kilogram of Cookies, coconut macaroon lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cookies, coconut macaroon has 1.7 times more Energy, 5.1 times more Fat, 21.8 times more Saturated Fat, 1.4 times more Carbohydrate and 7.6 times more Sugars than Rolls, hamburger or hot dog, whole wheat.
• While 1 kg of Rolls, hamburger or hot dog, whole wheat contains 3.6 times more Omega 3, 2.1 times more Omega 6 and 4.1 times more Protein than Cookies, coconut macaroon.
• Both Cookies, coconut macaroon and Rolls, hamburger or hot dog, whole wheat offer comparable quantities of Fiber per one kilogram.