Comparing Nutrients in 500 calories Cookies, shortbread, reduced fat VS Rolls, hamburger or hot dog, wheat/cracked wheat

Weight per 500 calories

• Cookies, shortbread, reduced fat: 111g
• Rolls, hamburger or hot dog, wheat/cracked wheat: 186g

Cookies, shortbread, reduced fat have 1.7 times more energy per 100g than Rolls, hamburger or hot dog, wheat/cracked wheat. It has very high energy density when compared to other foods. Rolls, hamburger or hot dog, wheat/cracked wheat having high energy density.

Discover which food has more nutrients per 500 calories - Cookies, shortbread, reduced fat or Rolls, hamburger or hot dog, wheat/cracked wheat?

Macros Ratio

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

Macro Nutrients

	Cookies, shortbread, reduced fat	Rolls, hamburger or hot dog, wheat/cracked wheat	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	16% 15.5g	6.9% 6.7g	97g per day for Men 19-50 years
Saturated Fat	16.3% 5.2g	4.33% 1.4g	32g per day for Men 19-50 years
Omega 3	11.6% 0.19g	21.5% 0.34g	1.6g per day for Men 19-50 years
Omega 6	34.6% 5.9g	17.6% 3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65% 84.2g	67.6% 88g	130g per day for Men 19-50 years
Sugars	33% 24g	17.7% 13g	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	0.46% 0.33g	7.67% 5.56g	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	% 0.4g	% 4.28g	g per day for Men 19-50 years
Sucrose	% 23.3g	% 0g	g per day for Men 19-50 years
Fiber	3.8% 1.44g	20.5% 7.8g	38g per day for Men 19-50 years
Protein	10.6% 5.95g	39% 21.7g	56g per day for Men 19-50 years

Vitamins

	Cookies, shortbread, reduced fat	Rolls, hamburger or hot dog, wheat/cracked wheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.58% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.6% 0.39mg	82.4% 0.99mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.8% 0.35mg	41.6% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	55.5% 8.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.36mg	24.5% 1.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.05% 0.079mg	18% 0.24mg	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	22.5% 90μg	39% 156μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	14.7% 0.35μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	2.7% 2.4mg	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	18% 2.7mg	4.96% 0.74mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.23% 3.9μg	10.5% 12.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, shortbread, reduced fat	Rolls, hamburger or hot dog, wheat/cracked wheat	Recommended Dietary Allowance
Calcium	1.44% 14.4mg	36.4% 364mg	1000mg per day for Men 19-50 years
Copper	11% 0.1mg	34% 0.31mg	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	41.3% 3.3mg	68% 5.43mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.5mg	21% 87.4mg	420mg per day for Men 19-50 years
Manganese	19% 0.44mg	100% 2.3mg	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	10.5% 73mg	41% 286mg	700mg per day for Men 19-50 years
Potassium	2.87% 98mg	9.9% 336mg	3400mg per day for Men 19-50 years
Selenium	12.5% 6.87μg	90% 49.6μg	55μg per day for Men 19-50 years
Sodium	42.2% 633mg	57.4% 861mg	1500mg per day for Men 19-50 years
Zinc	4.94% 0.54mg	19.8% 2.17mg	11mg per day for Men 19-50 years
Water	0.11% 4g	1.77% 65.5g	3700g per day for Men 19-50 years

Cookies, Shortbread, Reduced Fat VS Rolls, Hamburger Or Hot Dog, Wheat/cracked Wheat Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cookies, shortbread, reduced fat or Rolls, hamburger or hot dog, wheat/cracked wheat?

Lets compare vitamin content per 500 calories of Cookies, shortbread, reduced fat vs Rolls, hamburger or hot dog, wheat/cracked wheat:

• 500 calories of Cookies, shortbread, reduced fat have 3.6 times more Vitamin E than Rolls, hamburger or hot dog, wheat/cracked wheat.
• While 500 kcal of Rolls, hamburger or hot dog, wheat/cracked wheat contain 2.5 times more Vitamin B1, 1.6 times more Vitamin B2, 2.4 times more Vitamin B3, 3.4 times more Vitamin B5, 3 times more Vitamin B6, 1.7 times more Vitamin B9, more Vitamin B12 and 3.3 times more Vitamin K than Cookies, shortbread, reduced fat.
• 500 calories of Cookies, shortbread, reduced fat have insufficient amounts of Vitamin B5, Vitamin B6, Vitamin B12 and Vitamin K
• 500 calories of Rolls, hamburger or hot dog, wheat/cracked wheat have insufficient amounts of Vitamin E
• Both Cookies, shortbread, reduced fat as well as Rolls, hamburger or hot dog, wheat/cracked wheat have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cookies, shortbread, reduced fat vs Rolls, hamburger or hot dog, wheat/cracked wheat:

• 500 kcal of Rolls, hamburger or hot dog, wheat/cracked wheat contain 25.3 times more Calcium, 3.1 times more Copper, 1.6 times more Iron, 5.6 times more Magnesium, 5.3 times more Manganese, 3.9 times more Phosphorus, 7.2 times more Selenium, 1.4 times more Sodium and 4 times more Zinc than Cookies, shortbread, reduced fat.
• 500 calories of Cookies, shortbread, reduced fat lack sufficient amounts of Calcium, Magnesium and Zinc
• Both Cookies, shortbread, reduced fat as well as Rolls, hamburger or hot dog, wheat/cracked wheat lack sufficient amounts of Potassium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cookies, shortbread, reduced fat have 2.3 times more Fat, 3.8 times more Saturated Fat, 2 times more Omega 6 and 1.9 times more Sugars than Rolls, hamburger or hot dog, wheat/cracked wheat.
• While 500 kcal of Rolls, hamburger or hot dog, wheat/cracked wheat contain 1.9 times more Omega 3, 5.4 times more Fiber and 3.6 times more Protein than Cookies, shortbread, reduced fat.
• Both Cookies, shortbread, reduced fat and Rolls, hamburger or hot dog, wheat/cracked wheat offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Cookies, shortbread, reduced fat provide inadequate amounts of Fiber