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

Macros Ratio

	Protein	Fat	Carbs
Rolls, hamburger or hot dog, whole wheat	18%	15%	67%
Cookies, coconut macaroon	3%	44%	53%

Macro Nutrients

	Rolls, hamburger or hot dog, whole wheat	Cookies, coconut macaroon	Recommended Dietary Allowance
Energy	18.4% 534kcal	31.5% 913kcal	2900kcal per day for Men 19-50 years
Fat	8.96% 8.7g	46% 44.7g	97g per day for Men 19-50 years
Saturated Fat	5.7% 1.83g	125% 40g	32g per day for Men 19-50 years
Omega 3	21.5% 0.34g	5.95% 0.095g	1.6g per day for Men 19-50 years
Omega 6	18.7% 3.18g	8.9% 1.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.6% 89g	93% 121g	130g per day for Men 19-50 years
Sugars	16.2% 11.7g	124% 89.6g	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	6.68% 4.84g	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	% 4.03g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	32% 12g	26.6% 10g	38g per day for Men 19-50 years
Protein	44% 24.6g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Rolls, hamburger or hot dog, whole wheat	Cookies, coconut macaroon	Recommended Dietary Allowance
Vitamin A	7.28% 65.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	73% 0.88mg	3.3% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56% 8.97mg	2.73% 0.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.5% 1.67mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.6% 0.38mg	14.7% 0.19mg	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	21% 83.3μg	1.5% 5.95μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	15.7% 0.38μg	0% 0μg	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	5.42% 0.81mg	2.5% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.44% 8.93μg	1.8% 2.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, hamburger or hot dog, whole wheat	Cookies, coconut macaroon	Recommended Dietary Allowance
Calcium	39.3% 393mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	52.7% 0.47mg	59.3% 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	60% 4.8mg	20.3% 1.63mg	8mg per day for Men 19-50 years
Magnesium	38.3% 161mg	13.7% 57.5mg	420mg per day for Men 19-50 years
Manganese	199% 4.6mg	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	61.5% 431mg	19.3% 135mg	700mg per day for Men 19-50 years
Potassium	14% 480mg	7.18% 244mg	3400mg per day for Men 19-50 years
Selenium	119% 65.3μg	24.5% 13.5μg	55μg per day for Men 19-50 years
Sodium	63% 947mg	32% 478mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	13% 1.45mg	11mg per day for Men 19-50 years
Water	1.93% 71.3g	0.62% 23g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Rolls, hamburger or hot dog, whole wheat have more Vitamin A, 22.1 times more Vitamin B1, 3.1 times more Vitamin B2, 20.5 times more Vitamin B3, 2 times more Vitamin B6, 14 times more Vitamin B9, more Vitamin B12, 2.2 times more Vitamin E and 4.1 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 Rolls, hamburger or hot dog, whole wheat as well as Cookies, coconut macaroon have insufficient amounts of Vitamin C and Vitamin D in seven ounces.

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

• 7 ounces of Rolls, hamburger or hot dog, whole wheat have 39.6 times more Calcium, 3 times more Iron, 2.8 times more Magnesium, 3.2 times more Phosphorus, 2 times more Potassium, 4.8 times more Selenium, 2 times more Sodium and 2.3 times more Zinc than Cookies, coconut macaroon.
• Both Rolls, hamburger or hot dog, whole wheat and Cookies, coconut macaroon contain similar levels of Copper per seven ounces.
• 7 ounces of Cookies, coconut macaroon lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Rolls, hamburger or hot dog, whole wheat have 3.6 times more Omega 3, 2.1 times more Omega 6 and 4.1 times more Protein than Cookies, coconut macaroon.
• While 7 oz of Cookies, coconut macaroon contain 1.7 times more Energy, 5.1 times more Fat, 21.8 times more Saturated Fat, 1.4 times more Carbohydrate and 7.6 times more Sugars than Rolls, hamburger or hot dog, whole wheat.
• Both Rolls, hamburger or hot dog, whole wheat and Cookies, coconut macaroon offer comparable quantities of Fiber per seven ounces.