Comparing Nutrients in 1 kilogram Cookies, sugar wafer, chocolate-covered VS Rolls, hamburger or hot dog, wheat/cracked wheat

Macros Ratio

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

Macro Nutrients

	Cookies, sugar wafer, chocolate-covered	Rolls, hamburger or hot dog, wheat/cracked wheat	Recommended Dietary Allowance
Energy	181% 5260kcal	93% 2690kcal	2900kcal per day for Men 19-50 years
Fat	284% 276g	37.2% 36g	97g per day for Men 19-50 years
Saturated Fat	539% 172g	23.3% 7.46g	32g per day for Men 19-50 years
Omega 3	181% 2.9g	116% 1.85g	1.6g per day for Men 19-50 years
Omega 6	229% 39g	95% 16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	508% 660g	364% 473g	130g per day for Men 19-50 years
Sugars	713% 517g	95% 69g	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	41.2% 30g	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	% 23g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	89.5% 34g	111% 42g	38g per day for Men 19-50 years
Protein	61.6% 34.5g	209% 117g	56g per day for Men 19-50 years

Vitamins

	Cookies, sugar wafer, chocolate-covered	Rolls, hamburger or hot dog, wheat/cracked wheat	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	30% 270μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	78.3% 0.94mg	443% 5.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	165% 2.15mg	224% 2.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	299% 47.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	132% 6.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37% 0.48mg	98% 1.27mg	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	37.5% 150μg	210% 840μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	62.5% 1.5μg	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	144% 21.6mg	26.7% 4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	57.5% 69μg	56.7% 68μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, sugar wafer, chocolate-covered	Rolls, hamburger or hot dog, wheat/cracked wheat	Recommended Dietary Allowance
Calcium	0% 0mg	196% 1960mg	1000mg per day for Men 19-50 years
Copper	294% 2.65mg	183% 1.65mg	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	155% 12.4mg	365% 29mg	8mg per day for Men 19-50 years
Magnesium	107% 450mg	112% 470mg	420mg per day for Men 19-50 years
Manganese	NA	536% 12.3mg	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	167% 1170mg	220% 1540mg	700mg per day for Men 19-50 years
Potassium	91% 3110mg	53.2% 1810mg	3400mg per day for Men 19-50 years
Selenium	98% 54μg	485% 267μg	55μg per day for Men 19-50 years
Sodium	92% 1380mg	309% 4630mg	1500mg per day for Men 19-50 years
Zinc	55.5% 6.1mg	106% 11.7mg	11mg per day for Men 19-50 years
Water	0.47% 17.3g	9.52% 352g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cookies, sugar wafer, chocolate-covered vs Rolls, hamburger or hot dog, wheat/cracked wheat:

• Cookies, sugar wafer, chocolate-covered have 5.4 times more Vitamin E than Rolls, hamburger or hot dog, wheat/cracked wheat.
• While Rolls, hamburger or hot dog, wheat/cracked wheat contain 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, 1.3 times more Vitamin B12 and more Vitamin C than Cookies, sugar wafer, chocolate-covered.
• Both Cookies, sugar wafer, chocolate-covered and Rolls, hamburger or hot dog, wheat/cracked wheat have similar amounts of Vitamin K per 1 kg.
• Both Cookies, sugar wafer, chocolate-covered as well as Rolls, hamburger or hot dog, wheat/cracked wheat have insufficient amounts of Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cookies, sugar wafer, chocolate-covered vs Rolls, hamburger or hot dog, wheat/cracked wheat:

• Cookies, sugar wafer, chocolate-covered have 1.6 times more Copper and 1.7 times more Potassium than Rolls, hamburger or hot dog, wheat/cracked wheat.
• While Rolls, hamburger or hot dog, wheat/cracked wheat contain 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.
• Both Cookies, sugar wafer, chocolate-covered and Rolls, hamburger or hot dog, wheat/cracked wheat have similar amounts of Magnesium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cookies, sugar wafer, chocolate-covered have 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.
• While Rolls, hamburger or hot dog, wheat/cracked wheat contain 3.4 times more Protein than Cookies, sugar wafer, chocolate-covered.
• Both Cookies, sugar wafer, chocolate-covered and Rolls, hamburger or hot dog, wheat/cracked wheat have similar amounts of Fiber per 1 kg.
• Both Cookies, sugar wafer, chocolate-covered as well as Rolls, hamburger or hot dog, wheat/cracked wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.