Comparing Nutrients in 5 ounces Cookies, coconut macaroon VS Rolls, hamburger or hot dog, whole wheat

Macros Ratio

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

Macro Nutrients

	Cookies, coconut macaroon	Rolls, hamburger or hot dog, whole wheat	Recommended Dietary Allowance
Energy	22.5% 652kcal	13% 381kcal	2900kcal per day for Men 19-50 years
Fat	33% 32g	6.4% 6.2g	97g per day for Men 19-50 years
Saturated Fat	89% 28.5g	4.08% 1.3g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	15.3% 0.25g	1.6g per day for Men 19-50 years
Omega 6	6.35% 1.1g	13.3% 2.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66.8% 86.8g	49% 63.7g	130g per day for Men 19-50 years
Sugars	88.3% 64g	11.6% 8.4g	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	NA	4.77% 3.46g	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	NA	% 2.88g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	19% 7.23g	22.8% 8.65g	38g per day for Men 19-50 years
Protein	7.64% 4.3g	31.3% 17.5g	56g per day for Men 19-50 years

Vitamins

	Cookies, coconut macaroon	Rolls, hamburger or hot dog, whole wheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.2% 46.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.36% 0.028mg	52.2% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.54% 0.085mg	20.4% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.95% 0.31mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	21% 0.27mg	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	1.06% 4.25μg	15% 59.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	11.2% 0.27μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	2.05% 1.84mg	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	1.8% 0.27mg	3.87% 0.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.3% 1.56μg	5.3% 6.38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, coconut macaroon	Rolls, hamburger or hot dog, whole wheat	Recommended Dietary Allowance
Calcium	0.71% 7.1mg	28% 281mg	1000mg per day for Men 19-50 years
Copper	42.4% 0.38mg	37.6% 0.34mg	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	14.5% 1.16mg	43% 3.43mg	8mg per day for Men 19-50 years
Magnesium	9.8% 41mg	27.3% 115mg	420mg per day for Men 19-50 years
Manganese	NA	142% 3.27mg	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	13.8% 96mg	44% 308mg	700mg per day for Men 19-50 years
Potassium	5.13% 174mg	10% 343mg	3400mg per day for Men 19-50 years
Selenium	17.5% 9.64μg	84.8% 46.6μg	55μg per day for Men 19-50 years
Sodium	22.8% 342mg	45% 676mg	1500mg per day for Men 19-50 years
Zinc	9.4% 1.03mg	22% 2.42mg	11mg per day for Men 19-50 years
Water	0.44% 16.3g	1.38% 51g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, coconut macaroon VS Rolls, hamburger or hot dog, whole wheat per 5 oz

Compare the macro and micronutrient content in 5 oz of Cookies, coconut macaroon versus 5 oz of Rolls, hamburger or hot dog, whole wheat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cookies, coconut macaroon vs Rolls, hamburger or hot dog, whole wheat:

• 5 oz of Rolls, hamburger or hot dog, whole wheat contain 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.
• 5 ounces of Cookies, coconut macaroon have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B9, Vitamin B12, Vitamin E and Vitamin K
• Both Cookies, coconut macaroon as well as Rolls, hamburger or hot dog, whole wheat have insufficient amounts of Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cookies, coconut macaroon vs Rolls, hamburger or hot dog, whole wheat:

• 5 oz of Rolls, hamburger or hot dog, whole wheat contain 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 Cookies, coconut macaroon and Rolls, hamburger or hot dog, whole wheat contain similar levels of Copper per five ounces.
• 5 ounces of Cookies, coconut macaroon lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cookies, coconut macaroon have 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.
• While 5 oz of Rolls, hamburger or hot dog, whole wheat contain 3.6 times more Omega 3, 2.1 times more Omega 6 and 4.1 times more Protein than Cookies, coconut macaroon.
• Both Cookies, coconut macaroon and Rolls, hamburger or hot dog, whole wheat offer comparable quantities of Fiber per five ounces.