Comparing Nutrients in 5 ounces Rolls, hamburger or hot dog, wheat/cracked wheat VS 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	13% 381kcal	25.7% 746kcal	2900kcal per day for Men 19-50 years
Fat	5.28% 5.1g	40.3% 39g	97g per day for Men 19-50 years
Saturated Fat	3.3% 1.06g	76.4% 24.4g	32g per day for Men 19-50 years
Omega 3	16.4% 0.26g	25.6% 0.41g	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.3g	32.4% 5.5g	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	72% 94g	130g per day for Men 19-50 years
Sugars	13.5% 9.8g	101% 73.3g	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	12.7% 4.8g	38g per day for Men 19-50 years
Protein	29.6% 16.6g	8.73% 4.9g	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	4.25% 38.3μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63% 0.75mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.7% 0.41mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42.3% 6.77mg	5.7% 0.91mg	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	5.23% 0.068mg	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	5.3% 21.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	11.2% 0.27μg	8.86% 0.21μg	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	20.4% 3.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.03% 9.64μg	8.15% 9.8μg	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	27.8% 278mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	41.7% 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	22% 1.76mg	8mg per day for Men 19-50 years
Magnesium	16% 66.6mg	15% 63.8mg	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	23.7% 166mg	700mg per day for Men 19-50 years
Potassium	7.55% 257mg	13% 441mg	3400mg per day for Men 19-50 years
Selenium	69% 38μg	14% 7.65μg	55μg per day for Men 19-50 years
Sodium	43.8% 656mg	13% 196mg	1500mg per day for Men 19-50 years
Zinc	15% 1.66mg	7.86% 0.86mg	11mg per day for Men 19-50 years
Water	1.35% 50g	0.066% 2.45g	3700g per day for Men 19-50 years

Nutrient Comparison: Rolls, hamburger or hot dog, wheat/cracked wheat VS Cookies, sugar wafer, chocolate-covered 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, sugar wafer, chocolate-covered 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, sugar wafer, chocolate-covered:

• 5 ounces of Rolls, hamburger or hot dog, wheat/cracked wheat have 27 times more Vitamin A, 5.7 times more Vitamin B1, 1.4 times more Vitamin B2, 7.4 times more Vitamin B3, 2.6 times more Vitamin B6, 5.6 times more Vitamin B9 and 1.3 times more Vitamin B12 than Cookies, sugar wafer, chocolate-covered.
• While 5 oz of Cookies, sugar wafer, chocolate-covered contain 5.4 times more Vitamin E than Rolls, hamburger or hot dog, wheat/cracked wheat.
• Both Rolls, hamburger or hot dog, wheat/cracked wheat and Cookies, sugar wafer, chocolate-covered provide similar amounts of Vitamin K per five ounces.
• 5 ounces of Cookies, sugar wafer, chocolate-covered have insufficient amounts of Vitamin A
• Both Rolls, hamburger or hot dog, wheat/cracked wheat as well as Cookies, sugar wafer, chocolate-covered 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, sugar wafer, chocolate-covered:

• 5 ounces of Rolls, hamburger or hot dog, wheat/cracked wheat have more Calcium, 2.4 times more Iron, 1.3 times more Phosphorus, 4.9 times more Selenium, 3.4 times more Sodium and 1.9 times more Zinc than Cookies, sugar wafer, chocolate-covered.
• While 5 oz of Cookies, sugar wafer, chocolate-covered contain 1.6 times more Copper and 1.7 times more Potassium than Rolls, hamburger or hot dog, wheat/cracked wheat.
• Both Rolls, hamburger or hot dog, wheat/cracked wheat and Cookies, sugar wafer, chocolate-covered contain similar levels of Magnesium per five ounces.
• 5 ounces of Cookies, sugar wafer, chocolate-covered lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Rolls, hamburger or hot dog, wheat/cracked wheat have 1.2 times more Fiber and 3.4 times more Protein than Cookies, sugar wafer, chocolate-covered.
• While 5 oz of Cookies, sugar wafer, chocolate-covered contain 2 times more Energy, 7.6 times more Fat, 23.1 times more Saturated Fat, 1.6 times more Omega 3, 2.4 times more Omega 6, 1.4 times more Carbohydrate and 7.5 times more Sugars than Rolls, hamburger or hot dog, wheat/cracked wheat.