Comparing Nutrients in 1 pound Rolls, hamburger or hot dog, whole wheat VS Cookies, coconut macaroon

Macros Ratio

	Protein	Fat	Carbs
Rolls, hamburger or hot dog, whole wheat	18%	15%	67%
Cookies, coconut macaroon	3%	44%	53%

Macro Nutrients

	Rolls, hamburger or hot dog, whole wheat	Cookies, coconut macaroon	Recommended Dietary Allowance
Energy	42% 1220kcal	72% 2087kcal	2900kcal per day for Men 19-50 years
Fat	20.5% 20g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	13% 4.18g	285% 91g	32g per day for Men 19-50 years
Omega 3	49% 0.78g	13.6% 0.22g	1.6g per day for Men 19-50 years
Omega 6	42.7% 7.26g	20.3% 3.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	157% 204g	214% 278g	130g per day for Men 19-50 years
Sugars	37% 27g	283% 205g	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	15.3% 11g	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	% 9.2g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	73% 27.7g	61% 23g	38g per day for Men 19-50 years
Protein	100% 56g	24.5% 13.7g	56g per day for Men 19-50 years

Vitamins

	Rolls, hamburger or hot dog, whole wheat	Cookies, coconut macaroon	Recommended Dietary Allowance
Vitamin A	16.6% 150μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	167% 2mg	7.56% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65.2% 0.85mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	128% 20.5mg	6.24% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76.5% 3.82mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67.7% 0.88mg	33.5% 0.44mg	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	47.6% 191μg	3.4% 13.6μg	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	12.4% 1.86mg	5.75% 0.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17% 20.4μg	4.16% 5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, hamburger or hot dog, whole wheat	Cookies, coconut macaroon	Recommended Dietary Allowance
Calcium	90% 898mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	120% 1.1mg	136% 1.22mg	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	137% 11mg	46.5% 3.7mg	8mg per day for Men 19-50 years
Magnesium	87.5% 367mg	31.3% 132mg	420mg per day for Men 19-50 years
Manganese	456% 10.5mg	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	141% 984mg	44% 308mg	700mg per day for Men 19-50 years
Potassium	32.3% 1098mg	16.4% 558mg	3400mg per day for Men 19-50 years
Selenium	271% 149μg	56% 31μg	55μg per day for Men 19-50 years
Sodium	144% 2164mg	73% 1093mg	1500mg per day for Men 19-50 years
Zinc	70.5% 7.76mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	4.4% 163g	1.4% 52g	3700g per day for Men 19-50 years

Nutrient Comparison: Rolls, hamburger or hot dog, whole wheat VS Cookies, coconut macaroon per 1 lb

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

Lets compare vitamin content per 1 pound of Rolls, hamburger or hot dog, whole wheat vs Cookies, coconut macaroon:

• 1 pound of Rolls, hamburger or hot dog, whole wheat has more Vitamin A, 22.1 times more Vitamin B1, 3.1 times more Vitamin B2, 20.5 times more Vitamin B3, 2 times more Vitamin B6, 14 times more Vitamin B9, more Vitamin B12, 2.2 times more Vitamin E and 4.1 times more Vitamin K than Cookies, coconut macaroon.
• 1 pound 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, whole wheat as well as Cookies, coconut macaroon have insufficient amounts of Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Rolls, hamburger or hot dog, whole wheat vs Cookies, coconut macaroon:

• 1 pound of Rolls, hamburger or hot dog, whole wheat has 39.6 times more Calcium, 3 times more Iron, 2.8 times more Magnesium, 3.2 times more Phosphorus, 2 times more Potassium, 4.8 times more Selenium, 2 times more Sodium and 2.3 times more Zinc than Cookies, coconut macaroon.
• Both Rolls, hamburger or hot dog, whole wheat and Cookies, coconut macaroon contain similar levels of Copper per one pound.
• 1 pound of Cookies, coconut macaroon lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Rolls, hamburger or hot dog, whole wheat has 3.6 times more Omega 3, 2.1 times more Omega 6 and 4.1 times more Protein than Cookies, coconut macaroon.
• While 1 lb of Cookies, coconut macaroon contains 1.7 times more Energy, 5.1 times more Fat, 21.8 times more Saturated Fat, 1.4 times more Carbohydrate and 7.6 times more Sugars than Rolls, hamburger or hot dog, whole wheat.
• Both Rolls, hamburger or hot dog, whole wheat and Cookies, coconut macaroon offer comparable quantities of Fiber per one pound.