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

Weight per 100 calories

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

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

Discover which food has more nutrients per 100 calories - Cookies, shortbread, reduced fat or 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	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	3.2% 3.1g	1.68% 1.63g	97g per day for Men 19-50 years
Saturated Fat	3.25% 1.04g	1.07% 0.34g	32g per day for Men 19-50 years
Omega 3	2.3% 0.037g	4% 0.064g	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% 16.7g	130g per day for Men 19-50 years
Sugars	6.62% 4.8g	3.04% 2.2g	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	1.25% 0.91g	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	% 0.75g	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	5.97% 2.27g	38g per day for Men 19-50 years
Protein	2.13% 1.2g	8.2% 4.6g	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	1.36% 12.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.52% 0.078mg	13.7% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.36% 0.07mg	5.35% 0.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.54% 0.73mg	10.5% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.42% 0.071mg	6.27% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.2% 0.016mg	5.55% 0.072mg	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	3.9% 15.6μg	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	1% 0.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.65% 0.78μg	1.4% 1.67μg	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	0.29% 2.9mg	7.36% 73.6mg	1000mg per day for Men 19-50 years
Copper	2.2% 0.02mg	9.87% 0.089mg	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	11.2% 0.9mg	8mg per day for Men 19-50 years
Magnesium	0.74% 3.1mg	7.17% 30mg	420mg per day for Men 19-50 years
Manganese	3.8% 0.087mg	37.3% 0.86mg	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	11.5% 80.7mg	700mg per day for Men 19-50 years
Potassium	0.57% 19.5mg	2.65% 90mg	3400mg per day for Men 19-50 years
Selenium	2.5% 1.37μg	22.2% 12.2μg	55μg per day for Men 19-50 years
Sodium	8.44% 127mg	12% 177mg	1500mg per day for Men 19-50 years
Zinc	0.99% 0.11mg	5.78% 0.64mg	11mg per day for Men 19-50 years
Water	0.022% 0.8g	0.36% 13.4g	3700g per day for Men 19-50 years

Cookies, Shortbread, Reduced Fat VS Rolls, Hamburger Or Hot Dog, Whole Wheat Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Cookies, shortbread, reduced fat or Rolls, hamburger or hot dog, whole wheat?

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

• 100 calories of Cookies, shortbread, reduced fat have 3.5 times more Vitamin E than Rolls, hamburger or hot dog, whole wheat.
• While 100 kcal of Rolls, hamburger or hot dog, whole wheat contain 2.1 times more Vitamin B1, 2.3 times more Vitamin B3, 4.4 times more Vitamin B5, 4.6 times more Vitamin B6 and more Vitamin B12 than Cookies, shortbread, reduced fat.
• Both Cookies, shortbread, reduced fat and Rolls, hamburger or hot dog, whole wheat provide similar amounts of Vitamin B2 and Vitamin B9 per 100 calories.
• 100 calories of Cookies, shortbread, reduced fat have insufficient amounts of Vitamin B5, Vitamin B6 and Vitamin B12
• 100 calories of Rolls, hamburger or hot dog, whole wheat have insufficient amounts of Vitamin E
• Both Cookies, shortbread, reduced fat as well as Rolls, hamburger or hot dog, whole wheat have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in 100 calories.

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

• 100 kcal of Rolls, hamburger or hot dog, whole wheat contain 25.5 times more Calcium, 4.5 times more Copper, 1.4 times more Iron, 9.7 times more Magnesium, 9.9 times more Manganese, 5.5 times more Phosphorus, 4.6 times more Potassium, 8.9 times more Selenium, 1.4 times more Sodium and 5.9 times more Zinc than Cookies, shortbread, reduced fat.
• 100 calories of Cookies, shortbread, reduced fat lack sufficient amounts of Calcium, Magnesium, Potassium and Zinc

Comparison of macro-nutrients per 100 calories:

• 100 calories of Cookies, shortbread, reduced fat have 1.9 times more Fat, 3 times more Saturated Fat, 2 times more Omega 6 and 2.2 times more Sugars than Rolls, hamburger or hot dog, whole wheat.
• While 100 kcal of Rolls, hamburger or hot dog, whole wheat contain 1.7 times more Omega 3, 7.9 times more Fiber and 3.9 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 Energy and Carbohydrate per 100 calories.
• 100 calories of Cookies, shortbread, reduced fat provide inadequate amounts of Fiber