Comparing Nutrients in 7 ounces Cookies, shortbread, reduced fat VS Rolls, hamburger or hot dog, whole wheat

Macros Ratio

	Protein	Fat	Carbs
Cookies, shortbread, reduced fat	5%	28%	67%
Rolls, hamburger or hot dog, whole wheat	18%	15%	67%

Macro Nutrients

	Cookies, shortbread, reduced fat	Rolls, hamburger or hot dog, whole wheat	Recommended Dietary Allowance
Energy	31% 895kcal	18.4% 534kcal	2900kcal per day for Men 19-50 years
Fat	28.6% 27.8g	8.96% 8.7g	97g per day for Men 19-50 years
Saturated Fat	29% 9.3g	5.7% 1.83g	32g per day for Men 19-50 years
Omega 3	20.7% 0.33g	21.5% 0.34g	1.6g per day for Men 19-50 years
Omega 6	62% 10.5g	18.7% 3.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	116% 151g	68.6% 89g	130g per day for Men 19-50 years
Sugars	59.3% 43g	16.2% 11.7g	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	0.82% 0.6g	6.68% 4.84g	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	% 0.71g	% 4.03g	g per day for Men 19-50 years
Sucrose	% 41.7g	% 0g	g per day for Men 19-50 years
Fiber	6.8% 2.58g	32% 12g	38g per day for Men 19-50 years
Protein	19% 10.7g	44% 24.6g	56g per day for Men 19-50 years

Vitamins

	Cookies, shortbread, reduced fat	Rolls, hamburger or hot dog, whole wheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	7.28% 65.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58.4% 0.7mg	73% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48% 0.62mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.6% 6.5mg	56% 8.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	33.5% 1.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	29.6% 0.38mg	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	40% 161μg	21% 83.3μg	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	32.3% 4.84mg	5.42% 0.81mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.8% 6.95μg	7.44% 8.93μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, shortbread, reduced fat	Rolls, hamburger or hot dog, whole wheat	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	39.3% 393mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	52.7% 0.47mg	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	74% 5.9mg	60% 4.8mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	38.3% 161mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	199% 4.6mg	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	18.7% 131mg	61.5% 431mg	700mg per day for Men 19-50 years
Potassium	5.14% 175mg	14% 480mg	3400mg per day for Men 19-50 years
Selenium	22.4% 12.3μg	119% 65.3μg	55μg per day for Men 19-50 years
Sodium	75.5% 1133mg	63% 947mg	1500mg per day for Men 19-50 years
Zinc	8.84% 0.97mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	0.19% 7.14g	1.93% 71.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, shortbread, reduced fat VS Rolls, hamburger or hot dog, whole wheat per 7 oz

Compare the macro and micronutrient content in 7 oz of Cookies, shortbread, reduced fat versus 7 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 7 ounces of Cookies, shortbread, reduced fat vs Rolls, hamburger or hot dog, whole wheat:

• 7 ounces of Cookies, shortbread, reduced fat have 1.7 times more Vitamin B2, 1.9 times more Vitamin B9 and 6 times more Vitamin E than Rolls, hamburger or hot dog, whole wheat.
• While 7 oz of Rolls, hamburger or hot dog, whole wheat contain more Vitamin A, 1.3 times more Vitamin B1, 1.4 times more Vitamin B3, 2.6 times more Vitamin B5, 2.7 times more Vitamin B6, more Vitamin B12 and 1.3 times more Vitamin K than Cookies, shortbread, reduced fat.
• 7 ounces of Cookies, shortbread, reduced fat have insufficient amounts of Vitamin A and Vitamin B12
• Both Cookies, shortbread, reduced fat as well as Rolls, hamburger or hot dog, whole wheat have insufficient amounts of Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cookies, shortbread, reduced fat vs Rolls, hamburger or hot dog, whole wheat:

• 7 ounces of Cookies, shortbread, reduced fat have 1.2 times more Iron than Rolls, hamburger or hot dog, whole wheat.
• While 7 oz of Rolls, hamburger or hot dog, whole wheat contain 15.2 times more Calcium, 2.7 times more Copper, 5.8 times more Magnesium, 5.9 times more Manganese, 3.3 times more Phosphorus, 2.8 times more Potassium, 5.3 times more Selenium and 3.5 times more Zinc than Cookies, shortbread, reduced fat.
• Both Cookies, shortbread, reduced fat and Rolls, hamburger or hot dog, whole wheat contain similar levels of Sodium per seven ounces.
• 7 ounces of Cookies, shortbread, reduced fat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cookies, shortbread, reduced fat have 1.7 times more Energy, 3.2 times more Fat, 5.1 times more Saturated Fat, 3.3 times more Omega 6, 1.7 times more Carbohydrate and 3.7 times more Sugars than Rolls, hamburger or hot dog, whole wheat.
• While 7 oz of Rolls, hamburger or hot dog, whole wheat contain 8.1 times more Fructose, 4.7 times more Fiber and 2.3 times more Protein than Cookies, shortbread, reduced fat.
• Both Cookies, shortbread, reduced fat and Rolls, hamburger or hot dog, whole wheat offer comparable quantities of Omega 3 per seven ounces.