Comparing Nutrients in 500 calories Rolls, hamburger or hot dog, wheat/cracked wheat VS Cookies, sugar wafer, chocolate-covered

Weight per 500 calories

• Rolls, hamburger or hot dog, wheat/cracked wheat: 186g
• Cookies, sugar wafer, chocolate-covered: 95g

Cookies, sugar wafer, chocolate-covered have 2 times more energy per unit of mass than Rolls, hamburger or hot dog, wheat/cracked wheat, which is very high in comparison to other foods. Rolls, hamburger or hot dog, wheat/cracked wheat having high energy density.

Discover which food has more nutrients per 500 calories - Rolls, hamburger or hot dog, wheat/cracked wheat or Cookies, sugar wafer, chocolate-covered?

Macros Ratio

	Protein	Fat	Carbs
Rolls, hamburger or hot dog, wheat/cracked wheat	17%	12%	71%
Cookies, sugar wafer, chocolate-covered	3%	47%	50%

Macro Nutrients

	Rolls, hamburger or hot dog, wheat/cracked wheat	Cookies, sugar wafer, chocolate-covered	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.9% 6.7g	27% 26.2g	97g per day for Men 19-50 years
Saturated Fat	4.33% 1.4g	51.2% 16.4g	32g per day for Men 19-50 years
Omega 3	21.5% 0.34g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	17.6% 3g	21.7% 3.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67.6% 88g	48.3% 62.7g	130g per day for Men 19-50 years
Sugars	17.7% 13g	68% 49g	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	7.67% 5.56g	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	% 4.28g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	20.5% 7.8g	8.5% 3.23g	38g per day for Men 19-50 years
Protein	39% 21.7g	5.86% 3.28g	56g per day for Men 19-50 years

Vitamins

	Rolls, hamburger or hot dog, wheat/cracked wheat	Cookies, sugar wafer, chocolate-covered	Recommended Dietary Allowance
Vitamin A	5.58% 50μg	0.11% 0.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	82.4% 0.99mg	7.45% 0.089mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41.6% 0.54mg	15.7% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.5% 8.9mg	3.8% 0.61mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.5% 1.22mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.24mg	3.5% 0.046mg	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	39% 156μg	3.56% 14.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	14.7% 0.35μg	5.94% 0.14μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.7% 2.4mg	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	4.96% 0.74mg	13.7% 2.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.5% 12.6μg	5.47% 6.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, hamburger or hot dog, wheat/cracked wheat	Cookies, sugar wafer, chocolate-covered	Recommended Dietary Allowance
Calcium	36.4% 364mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	28% 0.25mg	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	68% 5.43mg	14.7% 1.18mg	8mg per day for Men 19-50 years
Magnesium	21% 87.4mg	10% 42.8mg	420mg per day for Men 19-50 years
Manganese	100% 2.3mg	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	41% 286mg	16% 111mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	8.7% 296mg	3400mg per day for Men 19-50 years
Selenium	90% 49.6μg	9.33% 5.13μg	55μg per day for Men 19-50 years
Sodium	57.4% 861mg	8.75% 131mg	1500mg per day for Men 19-50 years
Zinc	19.8% 2.17mg	5.27% 0.58mg	11mg per day for Men 19-50 years
Water	1.77% 65.5g	0.044% 1.64g	3700g per day for Men 19-50 years

Rolls, Hamburger Or Hot Dog, Wheat/cracked Wheat VS Cookies, Sugar Wafer, Chocolate-covered Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Rolls, hamburger or hot dog, wheat/cracked wheat or Cookies, sugar wafer, chocolate-covered?

Lets compare vitamin content per 500 calories of Rolls, hamburger or hot dog, wheat/cracked wheat vs Cookies, sugar wafer, chocolate-covered:

• 500 calories of Rolls, hamburger or hot dog, wheat/cracked wheat have 11.1 times more Vitamin B1, 2.6 times more Vitamin B2, 14.6 times more Vitamin B3, 5.2 times more Vitamin B6, 11 times more Vitamin B9, 2.5 times more Vitamin B12 and 1.9 times more Vitamin K than Cookies, sugar wafer, chocolate-covered.
• While 500 kcal of Cookies, sugar wafer, chocolate-covered contain 2.8 times more Vitamin E than Rolls, hamburger or hot dog, wheat/cracked wheat.
• 500 calories of Rolls, hamburger or hot dog, wheat/cracked wheat have insufficient amounts of Vitamin E
• 500 calories of Cookies, sugar wafer, chocolate-covered have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin B12 and Vitamin K
• Both Rolls, hamburger or hot dog, wheat/cracked wheat as well as Cookies, sugar wafer, chocolate-covered have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Rolls, hamburger or hot dog, wheat/cracked wheat vs Cookies, sugar wafer, chocolate-covered:

• 500 calories of Rolls, hamburger or hot dog, wheat/cracked wheat have more Calcium, 1.2 times more Copper, 4.6 times more Iron, 2 times more Magnesium, 2.6 times more Phosphorus, 9.7 times more Selenium, 6.6 times more Sodium and 3.8 times more Zinc than Cookies, sugar wafer, chocolate-covered.
• 500 calories of Cookies, sugar wafer, chocolate-covered lack sufficient amounts of Calcium, Selenium and Zinc
• Both Rolls, hamburger or hot dog, wheat/cracked wheat as well as Cookies, sugar wafer, chocolate-covered lack sufficient amounts of Potassium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Rolls, hamburger or hot dog, wheat/cracked wheat have 1.3 times more Omega 3, 1.4 times more Carbohydrate, 2.4 times more Fiber and 6.6 times more Protein than Cookies, sugar wafer, chocolate-covered.
• While 500 kcal of Cookies, sugar wafer, chocolate-covered contain 3.9 times more Fat, 11.8 times more Saturated Fat and 3.8 times more Sugars than Rolls, hamburger or hot dog, wheat/cracked wheat.
• Both Rolls, hamburger or hot dog, wheat/cracked wheat and Cookies, sugar wafer, chocolate-covered offer comparable quantities of Energy and Omega 6 per 500 calories.
• 500 calories of Cookies, sugar wafer, chocolate-covered provide inadequate amounts of Fiber and Protein