Comparing Nutrients in 7 ounces Cookies, coconut macaroon VS Rolls, hamburger or hot dog, wheat/cracked wheat

Macros Ratio

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

Macro Nutrients

	Cookies, coconut macaroon	Rolls, hamburger or hot dog, wheat/cracked wheat	Recommended Dietary Allowance
Energy	31.5% 913kcal	18.4% 534kcal	2900kcal per day for Men 19-50 years
Fat	46% 44.7g	7.4% 7.16g	97g per day for Men 19-50 years
Saturated Fat	125% 40g	4.63% 1.5g	32g per day for Men 19-50 years
Omega 3	5.95% 0.095g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	8.9% 1.5g	18.8% 3.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	72.2% 94g	130g per day for Men 19-50 years
Sugars	124% 89.6g	19% 13.7g	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	NA	8.2% 5.93g	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	% 4.56g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	26.6% 10g	22% 8.33g	38g per day for Men 19-50 years
Protein	10.7% 6g	41.4% 23g	56g per day for Men 19-50 years

Vitamins

	Cookies, coconut macaroon	Rolls, hamburger or hot dog, wheat/cracked wheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.95% 53.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.3% 0.04mg	88% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	44.4% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.73% 0.44mg	59.3% 9.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.7% 0.19mg	19.4% 0.25mg	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	1.5% 5.95μg	41.7% 167μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	15.7% 0.38μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	2.87% 2.58mg	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	2.5% 0.38mg	5.3% 0.79mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.8% 2.2μg	11.2% 13.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, coconut macaroon	Rolls, hamburger or hot dog, wheat/cracked wheat	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	39% 389mg	1000mg per day for Men 19-50 years
Copper	59.3% 0.53mg	36.4% 0.33mg	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	20.3% 1.63mg	72.4% 5.8mg	8mg per day for Men 19-50 years
Magnesium	13.7% 57.5mg	22.2% 93mg	420mg per day for Men 19-50 years
Manganese	NA	106% 2.44mg	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	19.3% 135mg	43.7% 306mg	700mg per day for Men 19-50 years
Potassium	7.18% 244mg	10.6% 359mg	3400mg per day for Men 19-50 years
Selenium	24.5% 13.5μg	96% 53μg	55μg per day for Men 19-50 years
Sodium	32% 478mg	61.3% 919mg	1500mg per day for Men 19-50 years
Zinc	13% 1.45mg	21% 2.32mg	11mg per day for Men 19-50 years
Water	0.62% 23g	1.9% 70g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, coconut macaroon VS Rolls, hamburger or hot dog, wheat/cracked wheat per 7 oz

Compare the macro and micronutrient content in 7 oz of Cookies, coconut macaroon versus 7 oz of Rolls, hamburger or hot dog, wheat/cracked wheat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cookies, coconut macaroon vs Rolls, hamburger or hot dog, wheat/cracked wheat:

• 7 oz of Rolls, hamburger or hot dog, wheat/cracked wheat contain 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.
• 7 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, wheat/cracked wheat have insufficient amounts of Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cookies, coconut macaroon vs Rolls, hamburger or hot dog, wheat/cracked wheat:

• 7 ounces of Cookies, coconut macaroon have 1.6 times more Copper than Rolls, hamburger or hot dog, wheat/cracked wheat.
• While 7 oz of Rolls, hamburger or hot dog, wheat/cracked wheat contain 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.
• 7 ounces of Cookies, coconut macaroon lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cookies, coconut macaroon have 1.7 times more Energy, 6.2 times more Fat, 26.9 times more Saturated Fat, 1.3 times more Carbohydrate, 6.5 times more Sugars and 1.2 times more Fiber than Rolls, hamburger or hot dog, wheat/cracked wheat.
• While 7 oz of Rolls, hamburger or hot dog, wheat/cracked wheat contain 3.9 times more Omega 3, 2.1 times more Omega 6 and 3.9 times more Protein than Cookies, coconut macaroon.