Comparing Nutrients in 1 pound Rolls, hamburger or hot dog, wheat/cracked wheat VS Cookies, shortbread, reduced fat

Macros Ratio

	Protein	Fat	Carbs
Rolls, hamburger or hot dog, wheat/cracked wheat	17%	12%	71%
Cookies, shortbread, reduced fat	5%	28%	67%

Macro Nutrients

	Rolls, hamburger or hot dog, wheat/cracked wheat	Cookies, shortbread, reduced fat	Recommended Dietary Allowance
Energy	42% 1220kcal	70.5% 2046kcal	2900kcal per day for Men 19-50 years
Fat	17% 16.4g	65.5% 63.5g	97g per day for Men 19-50 years
Saturated Fat	10.6% 3.4g	66.5% 21.3g	32g per day for Men 19-50 years
Omega 3	52.4% 0.84g	47.3% 0.76g	1.6g per day for Men 19-50 years
Omega 6	43% 7.3g	142% 24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	165% 215g	265% 345g	130g per day for Men 19-50 years
Sugars	43% 31.3g	135% 98g	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	18.7% 13.6g	1.88% 1.36g	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	% 10.4g	% 1.63g	g per day for Men 19-50 years
Sucrose	% 0g	% 95g	g per day for Men 19-50 years
Fiber	50% 19g	15.5% 5.9g	38g per day for Men 19-50 years
Protein	95% 53g	43.5% 24.4g	56g per day for Men 19-50 years

Vitamins

	Rolls, hamburger or hot dog, wheat/cracked wheat	Cookies, shortbread, reduced fat	Recommended Dietary Allowance
Vitamin A	13.6% 122μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	201% 2.4mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	102% 1.3mg	110% 1.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	135% 21.7mg	93% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59.7% 3mg	29% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44.3% 0.58mg	24.8% 0.32mg	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	95% 381μg	92% 367μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	36% 0.86μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	6.55% 5.9mg	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	12% 1.8mg	73.8% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25.7% 31μg	13.2% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, hamburger or hot dog, wheat/cracked wheat	Cookies, shortbread, reduced fat	Recommended Dietary Allowance
Calcium	89% 889mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	83% 0.75mg	45.4% 0.41mg	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	166% 13.2mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	50.8% 213mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	243% 5.6mg	77.5% 1.8mg	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	100% 699mg	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	24% 821mg	11.7% 399mg	3400mg per day for Men 19-50 years
Selenium	220% 121μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	140% 2100mg	173% 2590mg	1500mg per day for Men 19-50 years
Zinc	48.2% 5.3mg	20.2% 2.22mg	11mg per day for Men 19-50 years
Water	4.3% 160g	0.44% 16.3g	3700g per day for Men 19-50 years

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

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

Lets compare vitamin content per 1 pound of Rolls, hamburger or hot dog, wheat/cracked wheat vs Cookies, shortbread, reduced fat:

• 1 pound of Rolls, hamburger or hot dog, wheat/cracked wheat has more Vitamin A, 1.5 times more Vitamin B1, 1.5 times more Vitamin B3, 2 times more Vitamin B5, 1.8 times more Vitamin B6, more Vitamin B12 and 1.9 times more Vitamin K than Cookies, shortbread, reduced fat.
• While 1 lb of Cookies, shortbread, reduced fat contains 6.1 times more Vitamin E than Rolls, hamburger or hot dog, wheat/cracked wheat.
• Both Rolls, hamburger or hot dog, wheat/cracked wheat and Cookies, shortbread, reduced fat provide similar amounts of Vitamin B2 and Vitamin B9 per one pound.
• 1 pound of Cookies, shortbread, reduced fat have insufficient amounts of Vitamin A and Vitamin B12
• Both Rolls, hamburger or hot dog, wheat/cracked wheat as well as Cookies, shortbread, reduced fat have insufficient amounts of Vitamin C and Vitamin D in one pound.

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

• 1 pound of Rolls, hamburger or hot dog, wheat/cracked wheat has 15.1 times more Calcium, 1.8 times more Copper, 3.4 times more Magnesium, 3.1 times more Manganese, 2.3 times more Phosphorus, 2.1 times more Potassium, 4.3 times more Selenium and 2.4 times more Zinc than Cookies, shortbread, reduced fat.
• Both Rolls, hamburger or hot dog, wheat/cracked wheat and Cookies, shortbread, reduced fat contain similar levels of Iron and 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 Rolls, hamburger or hot dog, wheat/cracked wheat has 10 times more Fructose, 3.2 times more Fiber and 2.2 times more Protein than Cookies, shortbread, reduced fat.
• While 1 lb of Cookies, shortbread, reduced fat contains 1.7 times more Energy, 3.9 times more Fat, 6.3 times more Saturated Fat, 3.3 times more Omega 6, 1.6 times more Carbohydrate and 3.1 times more Sugars than Rolls, hamburger or hot dog, wheat/cracked wheat.
• Both Rolls, hamburger or hot dog, wheat/cracked wheat and Cookies, shortbread, reduced fat offer comparable quantities of Omega 3 per one pound.