Comparing Nutrients in 5 ounces Rolls, hamburger or hot dog, wheat/cracked wheat VS Cookies, shortbread, reduced fat

Macros Ratio

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

Macro Nutrients

	Rolls, hamburger or hot dog, wheat/cracked wheat	Cookies, shortbread, reduced fat	Recommended Dietary Allowance
Energy	13% 381kcal	22% 639kcal	2900kcal per day for Men 19-50 years
Fat	5.28% 5.1g	20.5% 20g	97g per day for Men 19-50 years
Saturated Fat	3.3% 1.06g	20.8% 6.65g	32g per day for Men 19-50 years
Omega 3	16.4% 0.26g	14.8% 0.24g	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.3g	44.3% 7.52g	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	83% 108g	130g per day for Men 19-50 years
Sugars	13.5% 9.8g	42.3% 30.7g	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	0.59% 0.43g	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	% 0.51g	g per day for Men 19-50 years
Sucrose	% 0g	% 29.8g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	4.85% 1.84g	38g per day for Men 19-50 years
Protein	29.6% 16.6g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Rolls, hamburger or hot dog, wheat/cracked wheat	Cookies, shortbread, reduced fat	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	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.7% 0.41mg	34.2% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42.3% 6.77mg	29% 4.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.7% 0.93mg	9.1% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	7.74% 0.1mg	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	28.7% 115μg	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	23% 3.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.03% 9.64μg	4.13% 4.96μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, hamburger or hot dog, wheat/cracked wheat	Cookies, shortbread, reduced fat	Recommended Dietary Allowance
Calcium	27.8% 278mg	1.84% 18.4mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	14% 0.13mg	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	53% 4.22mg	8mg per day for Men 19-50 years
Magnesium	16% 66.6mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	76% 1.75mg	24.2% 0.56mg	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	13.4% 94mg	700mg per day for Men 19-50 years
Potassium	7.55% 257mg	3.67% 125mg	3400mg per day for Men 19-50 years
Selenium	69% 38μg	16% 8.8μg	55μg per day for Men 19-50 years
Sodium	43.8% 656mg	54% 809mg	1500mg per day for Men 19-50 years
Zinc	15% 1.66mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	1.35% 50g	0.14% 5.1g	3700g per day for Men 19-50 years

Nutrient Comparison: Rolls, hamburger or hot dog, wheat/cracked wheat VS Cookies, shortbread, reduced fat 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, shortbread, reduced fat 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, shortbread, reduced fat:

• 5 ounces of Rolls, hamburger or hot dog, wheat/cracked wheat have more Vitamin A, 1.5 times more Vitamin B1, 1.5 times more Vitamin B3, 2 times more Vitamin B5, 1.8 times more Vitamin B6, more Vitamin B12 and 1.9 times more Vitamin K than Cookies, shortbread, reduced fat.
• While 5 oz of Cookies, shortbread, reduced fat contain 6.1 times more Vitamin E than Rolls, hamburger or hot dog, wheat/cracked wheat.
• Both Rolls, hamburger or hot dog, wheat/cracked wheat and Cookies, shortbread, reduced fat provide similar amounts of Vitamin B2 and Vitamin B9 per five ounces.
• 5 ounces of Cookies, shortbread, reduced fat have insufficient amounts of Vitamin A and Vitamin B12
• Both Rolls, hamburger or hot dog, wheat/cracked wheat as well as Cookies, shortbread, reduced fat 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, shortbread, reduced fat:

• 5 ounces of Rolls, hamburger or hot dog, wheat/cracked wheat have 15.1 times more Calcium, 1.8 times more Copper, 3.4 times more Magnesium, 3.1 times more Manganese, 2.3 times more Phosphorus, 2.1 times more Potassium, 4.3 times more Selenium and 2.4 times more Zinc than Cookies, shortbread, reduced fat.
• Both Rolls, hamburger or hot dog, wheat/cracked wheat and Cookies, shortbread, reduced fat contain similar levels of Iron and Sodium per five ounces.
• 5 ounces of Cookies, shortbread, reduced fat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Rolls, hamburger or hot dog, wheat/cracked wheat have 10 times more Fructose, 3.2 times more Fiber and 2.2 times more Protein than Cookies, shortbread, reduced fat.
• While 5 oz of Cookies, shortbread, reduced fat contain 1.7 times more Energy, 3.9 times more Fat, 6.3 times more Saturated Fat, 3.3 times more Omega 6, 1.6 times more Carbohydrate and 3.1 times more Sugars than Rolls, hamburger or hot dog, wheat/cracked wheat.
• Both Rolls, hamburger or hot dog, wheat/cracked wheat and Cookies, shortbread, reduced fat offer comparable quantities of Omega 3 per five ounces.