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

Macros Ratio

	Protein	Fat	Carbs
Rolls, hamburger or hot dog, wheat/cracked wheat	17%	12%	71%
Cookies, coconut macaroon	3%	44%	53%

Macro Nutrients

	Rolls, hamburger or hot dog, wheat/cracked wheat	Cookies, coconut macaroon	Recommended Dietary Allowance
Energy	93% 2690kcal	159% 4600kcal	2900kcal per day for Men 19-50 years
Fat	37.2% 36g	232% 226g	97g per day for Men 19-50 years
Saturated Fat	23.3% 7.46g	628% 201g	32g per day for Men 19-50 years
Omega 3	116% 1.85g	30% 0.48g	1.6g per day for Men 19-50 years
Omega 6	95% 16g	45% 7.62g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	364% 473g	471% 612g	130g per day for Men 19-50 years
Sugars	95% 69g	623% 452g	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	41.2% 30g	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	% 23g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	111% 42g	134% 51g	38g per day for Men 19-50 years
Protein	209% 117g	54% 30g	56g per day for Men 19-50 years

Vitamins

	Rolls, hamburger or hot dog, wheat/cracked wheat	Cookies, coconut macaroon	Recommended Dietary Allowance
Vitamin A	30% 270μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	443% 5.32mg	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	224% 2.9mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	299% 47.8mg	13.8% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	132% 6.6mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	98% 1.27mg	74% 0.96mg	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	210% 840μg	7.5% 30μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	79% 1.9μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	14.4% 13mg	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	26.7% 4mg	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	56.7% 68μg	9.17% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, hamburger or hot dog, wheat/cracked wheat	Cookies, coconut macaroon	Recommended Dietary Allowance
Calcium	196% 1960mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	183% 1.65mg	299% 2.7mg	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	365% 29mg	103% 8.2mg	8mg per day for Men 19-50 years
Magnesium	112% 470mg	69% 290mg	420mg per day for Men 19-50 years
Manganese	536% 12.3mg	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	220% 1540mg	97% 680mg	700mg per day for Men 19-50 years
Potassium	53.2% 1810mg	36% 1230mg	3400mg per day for Men 19-50 years
Selenium	485% 267μg	124% 68μg	55μg per day for Men 19-50 years
Sodium	309% 4630mg	161% 2410mg	1500mg per day for Men 19-50 years
Zinc	106% 11.7mg	66.4% 7.3mg	11mg per day for Men 19-50 years
Water	9.52% 352g	3.1% 115g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Rolls, hamburger or hot dog, wheat/cracked wheat has more Vitamin A, 26.6 times more Vitamin B1, 4.9 times more Vitamin B2, 21.7 times more Vitamin B3, 1.3 times more Vitamin B6, 28 times more Vitamin B9, more Vitamin B12, 2.1 times more Vitamin E and 6.2 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 Rolls, hamburger or hot dog, wheat/cracked wheat as well as Cookies, coconut macaroon have insufficient amounts of Vitamin C and Vitamin D in one kilogram.

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

• 1 kilogram of Rolls, hamburger or hot dog, wheat/cracked wheat has 39.2 times more Calcium, 3.6 times more Iron, 1.6 times more Magnesium, 2.3 times more Phosphorus, 1.5 times more Potassium, 3.9 times more Selenium, 1.9 times more Sodium and 1.6 times more Zinc than Cookies, coconut macaroon.
• While 1 kg of Cookies, coconut macaroon contains 1.6 times more Copper than Rolls, hamburger or hot dog, wheat/cracked wheat.
• 1 kilogram of Cookies, coconut macaroon lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Rolls, hamburger or hot dog, wheat/cracked wheat has 3.9 times more Omega 3, 2.1 times more Omega 6 and 3.9 times more Protein than Cookies, coconut macaroon.
• While 1 kg of Cookies, coconut macaroon contains 1.7 times more Energy, 6.2 times more Fat, 26.9 times more Saturated Fat, 1.3 times more Carbohydrate and 6.5 times more Sugars than Rolls, hamburger or hot dog, wheat/cracked wheat.
• Both Rolls, hamburger or hot dog, wheat/cracked wheat and Cookies, coconut macaroon offer comparable quantities of Fiber per one kilogram.