Comparing Nutrients in 100 calories Cookies, shortbread, reduced fat VS Rolls, hamburger or hot dog, wheat/cracked wheat

Weight per 100 calories

• Cookies, shortbread, reduced fat: 22g
• Rolls, hamburger or hot dog, wheat/cracked wheat: 37.2g

Cookies, shortbread, reduced fat have 1.7 times more energy per 100g than Rolls, hamburger or hot dog, wheat/cracked wheat. It has very high energy density when compared to other foods. Rolls, hamburger or hot dog, wheat/cracked wheat having high energy density.

Which food has more nutrients per 100 calories - Cookies, shortbread, reduced fat or Rolls, hamburger or hot dog, wheat/cracked wheat?

Macros Ratio

	Protein	Fat	Carbs
Cookies, shortbread, reduced fat	5%	28%	67%
Rolls, hamburger or hot dog, wheat/cracked wheat	17%	12%	71%

Macro Nutrients

	Cookies, shortbread, reduced fat	Rolls, hamburger or hot dog, wheat/cracked wheat	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	3.2% 3.1g	1.4% 1.34g	97g per day for Men 19-50 years
Saturated Fat	3.25% 1.04g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	2.3% 0.037g	4.3% 0.069g	1.6g per day for Men 19-50 years
Omega 6	6.92% 1.18g	3.5% 0.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	13.5% 17.6g	130g per day for Men 19-50 years
Sugars	6.62% 4.8g	3.54% 2.57g	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	0.092% 0.067g	1.53% 1.1g	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	% 0.08g	% 0.86g	g per day for Men 19-50 years
Sucrose	% 4.66g	% 0g	g per day for Men 19-50 years
Fiber	0.76% 0.29g	4.1% 1.56g	38g per day for Men 19-50 years
Protein	2.13% 1.2g	7.76% 4.35g	56g per day for Men 19-50 years

Vitamins

	Cookies, shortbread, reduced fat	Rolls, hamburger or hot dog, wheat/cracked wheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.52% 0.078mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.36% 0.07mg	8.32% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.54% 0.73mg	11% 1.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.42% 0.071mg	4.9% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.2% 0.016mg	3.63% 0.047mg	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	4.5% 18μg	7.8% 31.2μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2.94% 0.071μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.54% 0.48mg	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	3.6% 0.54mg	0.99% 0.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.65% 0.78μg	2.1% 2.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, shortbread, reduced fat	Rolls, hamburger or hot dog, wheat/cracked wheat	Recommended Dietary Allowance
Calcium	0.29% 2.9mg	7.3% 73mg	1000mg per day for Men 19-50 years
Copper	2.2% 0.02mg	6.8% 0.061mg	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	8.26% 0.66mg	13.6% 1.1mg	8mg per day for Men 19-50 years
Magnesium	0.74% 3.1mg	4.16% 17.5mg	420mg per day for Men 19-50 years
Manganese	3.8% 0.087mg	20% 0.46mg	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	2.1% 14.6mg	8.18% 57.2mg	700mg per day for Men 19-50 years
Potassium	0.57% 19.5mg	1.98% 67.3mg	3400mg per day for Men 19-50 years
Selenium	2.5% 1.37μg	18% 9.93μg	55μg per day for Men 19-50 years
Sodium	8.44% 127mg	11.5% 172mg	1500mg per day for Men 19-50 years
Zinc	0.99% 0.11mg	3.95% 0.43mg	11mg per day for Men 19-50 years
Water	0.022% 0.8g	0.35% 13g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Cookies, shortbread, reduced fat vs Rolls, hamburger or hot dog, wheat/cracked wheat:

• Cookies, shortbread, reduced fat have 3.6 times more Vitamin E than Rolls, hamburger or hot dog, wheat/cracked wheat.
• While Rolls, hamburger or hot dog, wheat/cracked wheat contain more Vitamin A, 2.5 times more Vitamin B1, 1.6 times more Vitamin B2, 2.4 times more Vitamin B3, 3.4 times more Vitamin B5, 3 times more Vitamin B6, 1.7 times more Vitamin B9, more Vitamin B12 and 3.3 times more Vitamin K than Cookies, shortbread, reduced fat.
• Both Cookies, shortbread, reduced fat as well as Rolls, hamburger or hot dog, wheat/cracked wheat have insufficient amounts of Vitamin C and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Cookies, shortbread, reduced fat vs Rolls, hamburger or hot dog, wheat/cracked wheat:

• Rolls, hamburger or hot dog, wheat/cracked wheat contain 25.3 times more Calcium, 3.1 times more Copper, 1.6 times more Iron, 5.6 times more Magnesium, 5.3 times more Manganese, 3.9 times more Phosphorus, 3.4 times more Potassium, 7.2 times more Selenium, 1.4 times more Sodium and 4 times more Zinc than Cookies, shortbread, reduced fat.

Comparison of macro-nutrients per 100 calories:

• Cookies, shortbread, reduced fat have 2.3 times more Fat, 3.8 times more Saturated Fat, 2 times more Omega 6 and 1.9 times more Sugars than Rolls, hamburger or hot dog, wheat/cracked wheat.
• While Rolls, hamburger or hot dog, wheat/cracked wheat contain 1.9 times more Omega 3, 16.7 times more Fructose, 5.4 times more Fiber and 3.6 times more Protein than Cookies, shortbread, reduced fat.
• Both Cookies, shortbread, reduced fat and Rolls, hamburger or hot dog, wheat/cracked wheat have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Cookies, shortbread, reduced fat as well as Rolls, hamburger or hot dog, wheat/cracked wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.