Comparing Nutrients in 1 pound 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	70.5% 2046kcal	42% 1220kcal	2900kcal per day for Men 19-50 years
Fat	65.5% 63.5g	20.5% 20g	97g per day for Men 19-50 years
Saturated Fat	66.5% 21.3g	13% 4.18g	32g per day for Men 19-50 years
Omega 3	47.3% 0.76g	49% 0.78g	1.6g per day for Men 19-50 years
Omega 6	142% 24g	42.7% 7.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	265% 345g	157% 204g	130g per day for Men 19-50 years
Sugars	135% 98g	37% 27g	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	1.88% 1.36g	15.3% 11g	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	% 1.63g	% 9.2g	g per day for Men 19-50 years
Sucrose	% 95g	% 0g	g per day for Men 19-50 years
Fiber	15.5% 5.9g	73% 27.7g	38g per day for Men 19-50 years
Protein	43.5% 24.4g	100% 56g	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	16.6% 150μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	167% 2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	110% 1.42mg	65.2% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	93% 15mg	128% 20.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.46mg	76.5% 3.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.8% 0.32mg	67.7% 0.88mg	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	92% 367μg	47.6% 191μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	36% 0.86μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	6.55% 5.9mg	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	73.8% 11mg	12.4% 1.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.2% 16μg	17% 20.4μg	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	5.9% 59mg	90% 898mg	1000mg per day for Men 19-50 years
Copper	45.4% 0.41mg	120% 1.1mg	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	169% 13.5mg	137% 11mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	87.5% 367mg	420mg per day for Men 19-50 years
Manganese	77.5% 1.8mg	456% 10.5mg	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	42.8% 299mg	141% 984mg	700mg per day for Men 19-50 years
Potassium	11.7% 399mg	32.3% 1098mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	271% 149μg	55μg per day for Men 19-50 years
Sodium	173% 2590mg	144% 2164mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.22mg	70.5% 7.76mg	11mg per day for Men 19-50 years
Water	0.44% 16.3g	4.4% 163g	3700g per day for Men 19-50 years

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

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

• 1 pound 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 lb 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 pound 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 pound.

Comparing minerals per 1 pound for Cookies, shortbread, reduced fat vs Rolls, hamburger or hot dog, whole wheat:

• 1 pound of Cookies, shortbread, reduced fat has 1.2 times more Iron than Rolls, hamburger or hot dog, whole wheat.
• While 1 lb 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 pound.
• 1 pound of Cookies, shortbread, reduced fat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound 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 lb 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 pound.