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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Rolls, hamburger or hot dog, whole wheat	Cookies, shortbread, reduced fat	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	58.4% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	48% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56% 8.97mg	40.6% 6.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.5% 1.67mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.6% 0.38mg	11% 0.14mg	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	40% 161μg	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	32.3% 4.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.44% 8.93μg	5.8% 6.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

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

• 7 ounces of Rolls, hamburger or hot dog, whole wheat have 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.
• While 7 oz of Cookies, shortbread, reduced fat contain 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.
• 7 ounces of Cookies, shortbread, reduced fat have insufficient amounts of Vitamin A and Vitamin B12
• Both Rolls, hamburger or hot dog, whole wheat as well as Cookies, shortbread, reduced fat 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, shortbread, reduced fat:

• 7 ounces of Rolls, hamburger or hot dog, whole wheat have 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 Rolls, hamburger or hot dog, whole wheat and Cookies, shortbread, reduced fat contain similar levels of Iron and 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 Rolls, hamburger or hot dog, whole wheat have 8.1 times more Fructose, 4.7 times more Fiber and 2.3 times more Protein than Cookies, shortbread, reduced fat.
• While 7 oz of Cookies, shortbread, reduced fat contain 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.
• Both Rolls, hamburger or hot dog, whole wheat and Cookies, shortbread, reduced fat offer comparable quantities of Omega 3 per seven ounces.