Comparing Nutrients in 1 kilogram Cookies, shortbread, reduced fat VS Rolls, hamburger or hot dog, whole wheat

Macros Ratio

	Protein	Fat	Carbs
Cookies, shortbread, reduced fat	5%	28%	67%
Rolls, hamburger or hot dog, whole wheat	18%	15%	67%

Macro Nutrients

	Cookies, shortbread, reduced fat	Rolls, hamburger or hot dog, whole wheat	Recommended Dietary Allowance
Energy	156% 4510kcal	93% 2690kcal	2900kcal per day for Men 19-50 years
Fat	144% 140g	45% 43.8g	97g per day for Men 19-50 years
Saturated Fat	147% 47g	28.8% 9.2g	32g per day for Men 19-50 years
Omega 3	104% 1.67g	108% 1.73g	1.6g per day for Men 19-50 years
Omega 6	312% 53g	94% 16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	585% 760g	346% 449g	130g per day for Men 19-50 years
Sugars	299% 217g	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	4.14% 3g	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	% 3.6g	% 20.3g	g per day for Men 19-50 years
Sucrose	% 210g	% 0g	g per day for Men 19-50 years
Fiber	34.2% 13g	161% 61g	38g per day for Men 19-50 years
Protein	96% 53.7g	221% 124g	56g per day for Men 19-50 years

Vitamins

	Cookies, shortbread, reduced fat	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	294% 3.53mg	368% 4.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	242% 3.14mg	144% 1.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	205% 32.8mg	283% 45.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.2% 3.2mg	169% 8.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54.6% 0.71mg	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	203% 810μg	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	163% 24.4mg	27.3% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29% 35μg	37.5% 45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, shortbread, reduced fat	Rolls, hamburger or hot dog, whole wheat	Recommended Dietary Allowance
Calcium	13% 130mg	198% 1980mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	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	373% 30mg	303% 24mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	193% 810mg	420mg per day for Men 19-50 years
Manganese	171% 3.93mg	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	94% 660mg	310% 2170mg	700mg per day for Men 19-50 years
Potassium	26% 880mg	71% 2420mg	3400mg per day for Men 19-50 years
Selenium	113% 62μg	598% 329μg	55μg per day for Men 19-50 years
Sodium	381% 5710mg	318% 4770mg	1500mg per day for Men 19-50 years
Zinc	44.5% 4.9mg	155% 17mg	11mg per day for Men 19-50 years
Water	0.97% 36g	9.7% 359g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, shortbread, reduced fat VS Rolls, hamburger or hot dog, whole wheat per 1 kg

Compare the macro and micronutrient content in 1 kg of Cookies, shortbread, reduced fat 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, shortbread, reduced fat vs Rolls, hamburger or hot dog, whole wheat:

• 1 kilogram of Cookies, shortbread, reduced fat has 1.7 times more Vitamin B2, 1.9 times more Vitamin B9 and 6 times more Vitamin E than Rolls, hamburger or hot dog, whole wheat.
• While 1 kg of Rolls, hamburger or hot dog, whole wheat contains more Vitamin A, 1.3 times more Vitamin B1, 1.4 times more Vitamin B3, 2.6 times more Vitamin B5, 2.7 times more Vitamin B6, more Vitamin B12 and 1.3 times more Vitamin K than Cookies, shortbread, reduced fat.
• 1 kilogram of Cookies, shortbread, reduced fat have insufficient amounts of Vitamin A and Vitamin B12
• Both Cookies, shortbread, reduced fat 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, shortbread, reduced fat vs Rolls, hamburger or hot dog, whole wheat:

• 1 kilogram of Cookies, shortbread, reduced fat has 1.2 times more Iron than Rolls, hamburger or hot dog, whole wheat.
• While 1 kg of Rolls, hamburger or hot dog, whole wheat contains 15.2 times more Calcium, 2.7 times more Copper, 5.8 times more Magnesium, 5.9 times more Manganese, 3.3 times more Phosphorus, 2.8 times more Potassium, 5.3 times more Selenium and 3.5 times more Zinc than Cookies, shortbread, reduced fat.
• Both Cookies, shortbread, reduced fat and Rolls, hamburger or hot dog, whole wheat contain similar levels of Sodium per one kilogram.
• 1 kilogram of Cookies, shortbread, reduced fat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cookies, shortbread, reduced fat has 1.7 times more Energy, 3.2 times more Fat, 5.1 times more Saturated Fat, 3.3 times more Omega 6, 1.7 times more Carbohydrate and 3.7 times more Sugars than Rolls, hamburger or hot dog, whole wheat.
• While 1 kg of Rolls, hamburger or hot dog, whole wheat contains 8.1 times more Fructose, 4.7 times more Fiber and 2.3 times more Protein than Cookies, shortbread, reduced fat.
• Both Cookies, shortbread, reduced fat and Rolls, hamburger or hot dog, whole wheat offer comparable quantities of Omega 3 per one kilogram.