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

Macros Ratio

	Protein	Fat	Carbs
Rolls, hamburger or hot dog, wheat/cracked wheat	17%	12%	71%
Cookies, coconut macaroon	3%	44%	53%

Macro Nutrients

	Rolls, hamburger or hot dog, wheat/cracked wheat	Cookies, coconut macaroon	Recommended Dietary Allowance
Energy	13% 381kcal	22.5% 652kcal	2900kcal per day for Men 19-50 years
Fat	5.28% 5.1g	33% 32g	97g per day for Men 19-50 years
Saturated Fat	3.3% 1.06g	89% 28.5g	32g per day for Men 19-50 years
Omega 3	16.4% 0.26g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.3g	6.35% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51.6% 67g	66.8% 86.8g	130g per day for Men 19-50 years
Sugars	13.5% 9.8g	88.3% 64g	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	5.85% 4.24g	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	% 3.26g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	15.7% 5.95g	19% 7.23g	38g per day for Men 19-50 years
Protein	29.6% 16.6g	7.64% 4.3g	56g per day for Men 19-50 years

Vitamins

	Rolls, hamburger or hot dog, wheat/cracked wheat	Cookies, coconut macaroon	Recommended Dietary Allowance
Vitamin A	4.25% 38.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63% 0.75mg	2.36% 0.028mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.7% 0.41mg	6.54% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42.3% 6.77mg	1.95% 0.31mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.7% 0.93mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	10.5% 0.14mg	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	29.8% 119μg	1.06% 4.25μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	11.2% 0.27μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.05% 1.84mg	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	3.78% 0.57mg	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.03% 9.64μg	1.3% 1.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, hamburger or hot dog, wheat/cracked wheat	Cookies, coconut macaroon	Recommended Dietary Allowance
Calcium	27.8% 278mg	0.71% 7.1mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	42.4% 0.38mg	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	51.7% 4.14mg	14.5% 1.16mg	8mg per day for Men 19-50 years
Magnesium	16% 66.6mg	9.8% 41mg	420mg per day for Men 19-50 years
Manganese	76% 1.75mg	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	31% 218mg	13.8% 96mg	700mg per day for Men 19-50 years
Potassium	7.55% 257mg	5.13% 174mg	3400mg per day for Men 19-50 years
Selenium	69% 38μg	17.5% 9.64μg	55μg per day for Men 19-50 years
Sodium	43.8% 656mg	22.8% 342mg	1500mg per day for Men 19-50 years
Zinc	15% 1.66mg	9.4% 1.03mg	11mg per day for Men 19-50 years
Water	1.35% 50g	0.44% 16.3g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Rolls, hamburger or hot dog, wheat/cracked wheat have more Vitamin A, 26.6 times more Vitamin B1, 4.9 times more Vitamin B2, 21.7 times more Vitamin B3, 1.3 times more Vitamin B6, 28 times more Vitamin B9, more Vitamin B12, 2.1 times more Vitamin E and 6.2 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 Rolls, hamburger or hot dog, wheat/cracked wheat as well as Cookies, coconut macaroon have insufficient amounts of Vitamin C and Vitamin D in five ounces.

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

• 5 ounces of Rolls, hamburger or hot dog, wheat/cracked wheat have 39.2 times more Calcium, 3.6 times more Iron, 1.6 times more Magnesium, 2.3 times more Phosphorus, 1.5 times more Potassium, 3.9 times more Selenium, 1.9 times more Sodium and 1.6 times more Zinc than Cookies, coconut macaroon.
• While 5 oz of Cookies, coconut macaroon contain 1.6 times more Copper than Rolls, hamburger or hot dog, wheat/cracked wheat.
• 5 ounces of Cookies, coconut macaroon lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Rolls, hamburger or hot dog, wheat/cracked wheat have 3.9 times more Omega 3, 2.1 times more Omega 6 and 3.9 times more Protein than Cookies, coconut macaroon.
• While 5 oz of Cookies, coconut macaroon contain 1.7 times more Energy, 6.2 times more Fat, 26.9 times more Saturated Fat, 1.3 times more Carbohydrate and 6.5 times more Sugars than Rolls, hamburger or hot dog, wheat/cracked wheat.
• Both Rolls, hamburger or hot dog, wheat/cracked wheat and Cookies, coconut macaroon offer comparable quantities of Fiber per five ounces.