Comparing Nutrients in 7 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	18.4% 534kcal	36% 1044kcal	2900kcal per day for Men 19-50 years
Fat	7.4% 7.16g	56.4% 54.8g	97g per day for Men 19-50 years
Saturated Fat	4.63% 1.5g	107% 34.2g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	36% 0.57g	1.6g per day for Men 19-50 years
Omega 6	18.8% 3.2g	45.4% 7.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72.2% 94g	101% 131g	130g per day for Men 19-50 years
Sugars	19% 13.7g	142% 103g	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	8.2% 5.93g	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	% 4.56g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	22% 8.33g	17.8% 6.75g	38g per day for Men 19-50 years
Protein	41.4% 23g	12.2% 6.85g	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	5.95% 53.6μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88% 1.06mg	15.5% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.4% 0.58mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59.3% 9.5mg	7.96% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.4% 0.25mg	7.33% 0.095mg	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	41.7% 167μg	7.44% 29.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	15.7% 0.38μg	12.4% 0.3μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.87% 2.58mg	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	5.3% 0.79mg	28.6% 4.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.2% 13.5μg	11.4% 13.7μg	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	39% 389mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	36.4% 0.33mg	58.4% 0.53mg	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	72.4% 5.8mg	30.8% 2.46mg	8mg per day for Men 19-50 years
Magnesium	22.2% 93mg	21.3% 89.3mg	420mg per day for Men 19-50 years
Manganese	106% 2.44mg	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	43.7% 306mg	33% 232mg	700mg per day for Men 19-50 years
Potassium	10.6% 359mg	18% 617mg	3400mg per day for Men 19-50 years
Selenium	96% 53μg	19.5% 10.7μg	55μg per day for Men 19-50 years
Sodium	61.3% 919mg	18.3% 274mg	1500mg per day for Men 19-50 years
Zinc	21% 2.32mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	1.9% 70g	0.093% 3.43g	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 7 oz

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

Lets compare vitamin content per 7 ounces of Rolls, hamburger or hot dog, wheat/cracked wheat vs Cookies, sugar wafer, chocolate-covered:

• 7 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 7 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 seven ounces.
• 7 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 seven ounces.

Comparing minerals per 7 ounces for Rolls, hamburger or hot dog, wheat/cracked wheat vs Cookies, sugar wafer, chocolate-covered:

• 7 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 7 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 seven ounces.
• 7 ounces of Cookies, sugar wafer, chocolate-covered lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 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 7 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.