Comparing Nutrients in 100 calories Cookies, sugar wafer, chocolate-coveredVS Rolls, hamburger or hot dog, wheat/cracked wheat

Weight per 100 calories

Cookies, sugar wafer, chocolate-covered

19g

Rolls, hamburger or hot dog, wheat/cracked wheat

37.2g

Cookies, sugar wafer, chocolate-covered have 2 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, sugar wafer, chocolate-covered or Rolls, hamburger or hot dog, wheat/cracked wheat?

Macros Ratio

Protein Fat Carbs

Cookies, sugar wafer, chocolate-covered

47%

50%

Rolls, hamburger or hot dog, wheat/cracked wheat

17%

12%

71%

100 kcal ▼

Macro Nutrients

Cookies, sugar wafer, chocolate-coveredvs Rolls, hamburger or hot dog, wheat/cracked wheat

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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5.4%5.25g

Fat

1.4%1.34g

5.25 gvs1.34 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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10.2%3.28g

Saturated Fat

0.87%0.28g

3.28 gvs0.28 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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3.43%0.055g

Omega 3

4.3%0.069g

0.055 gvs0.069 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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4.35%0.74g

Omega 6

3.5%0.6g

0.74 gvs0.6 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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9.65%12.5g

Carbohydrate

13.5%17.6g

12.5 gvs17.6 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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13.6%9.83g

Sugars

3.54%2.57g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

9.83 gvs2.57 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

1.53%1.1g

≤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]

NA gvs1.1 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%0.86g

NA gvs0.86 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%0g

NA gvs0 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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1.7%0.65g

Fiber

4.1%1.56g

0.65 gvs1.56 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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1.17%0.66g

Protein

7.76%4.35g

0.66 gvs4.35 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Cookies, sugar wafer, chocolate-coveredvs Rolls, hamburger or hot dog, wheat/cracked wheat

0.021%0.19μg

Vitamin A

1.1%10μg

RAE, retinol activity equivalents

0.19 μgvs10 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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1.5%0.018mg

Vitamin B1

16.5%0.2mg

Thiamine

0.018 mgvs0.2 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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3.14%0.041mg

Vitamin B2

8.32%0.11mg

Riboflavin

0.041 mgvs0.11 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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0.76%0.12mg

Vitamin B3

11%1.78mg

Niacin, nicotinic acid, niacinamide

0.12 mgvs1.78 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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Vitamin B5

4.9%0.24mg

Pantothenic acid

NA mgvs0.24 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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0.7%0.009mg

Vitamin B6

3.63%0.047mg

Pyridoxine

0.009 mgvs0.047 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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0.71%2.85μg

Vitamin B9

7.8%31.2μg

Folates and Folic Acid

2.85 μgvs31.2 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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1.2%0.029μg

Vitamin B12

2.94%0.071μg

Cobalamin

0.029 μgvs0.071 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

0.54%0.48mg

Ascorbic acid

0 mgvs0.48 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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2.74%0.41mg

Vitamin E

0.99%0.15mg

Tocopherols and Tocotrienols

0.41 mgvs0.15 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1.1%1.3μg

Vitamin K

2.1%2.53μg

Phytomenadione or phylloquinone

1.3 μgvs2.53 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Cookies, sugar wafer, chocolate-coveredvs Rolls, hamburger or hot dog, wheat/cracked wheat

0%0mg

Calcium

7.3%73mg

0 mgvs73 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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5.6%0.05mg

Copper

6.8%0.061mg

0.05 mgvs0.061 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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2.95%0.24mg

Iron

13.6%1.1mg

0.24 mgvs1.1 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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2.04%8.56mg

Magnesium

4.16%17.5mg

8.56 mgvs17.5 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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Manganese

20%0.46mg

NA mgvs0.46 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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3.18%22.2mg

Phosphorus

8.18%57.2mg

22.2 mgvs57.2 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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1.74%59mg

Potassium

1.98%67.3mg

59 mgvs67.3 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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1.87%1.03μg

Selenium

18%9.93μg

1.03 μgvs9.93 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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1.75%26.2mg

Sodium

11.5%172mg

26.2 mgvs172 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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1.05%0.12mg

Zinc

3.95%0.43mg

0.12 mgvs0.43 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.009%0.33g

Water

0.35%13g

0.33 gvs13 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Cookies, sugar wafer, chocolate-covered vs Rolls, hamburger or hot dog, wheat/cracked wheat:

Cookies, sugar wafer, chocolate-covered have 2.8 times more Vitamin E than Rolls, hamburger or hot dog, wheat/cracked wheat.
While Rolls, hamburger or hot dog, wheat/cracked wheat contain 52.8 times more Vitamin A, 11.1 times more Vitamin B1, 2.6 times more Vitamin B2, 14.6 times more Vitamin B3, 5.2 times more Vitamin B6, 11 times more Vitamin B9, 2.5 times more Vitamin B12 and 1.9 times more Vitamin K than Cookies, sugar wafer, chocolate-covered.
Both Cookies, sugar wafer, chocolate-covered 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, sugar wafer, chocolate-covered vs Rolls, hamburger or hot dog, wheat/cracked wheat:

Rolls, hamburger or hot dog, wheat/cracked wheat contain more Calcium, 4.6 times more Iron, 2 times more Magnesium, 2.6 times more Phosphorus, 9.7 times more Selenium, 6.6 times more Sodium and 3.8 times more Zinc than Cookies, sugar wafer, chocolate-covered.
Both Cookies, sugar wafer, chocolate-covered and Rolls, hamburger or hot dog, wheat/cracked wheat have similar amounts of Copper and Potassium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Cookies, sugar wafer, chocolate-covered have 3.9 times more Fat, 11.8 times more Saturated Fat, 1.2 times more Omega 6 and 3.8 times more Sugars than Rolls, hamburger or hot dog, wheat/cracked wheat.
While Rolls, hamburger or hot dog, wheat/cracked wheat contain 1.3 times more Omega 3, 1.4 times more Carbohydrate, 2.4 times more Fiber and 6.6 times more Protein than Cookies, sugar wafer, chocolate-covered.
Both Cookies, sugar wafer, chocolate-covered and Rolls, hamburger or hot dog, wheat/cracked wheat have similar amounts of Energy per 100 kcal.
Both Cookies, sugar wafer, chocolate-covered as well as Rolls, hamburger or hot dog, wheat/cracked wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Cookies, sugar wafer, chocolate-coveredVS Rolls, hamburger or hot dog, whole wheatRolls, hamburger or hot dog, wheat/cracked wheatVS Rolls, hamburger or hot dog, whole wheat

Compare Foods

Comparing Nutrients in 100 calories Cookies, sugar wafer, chocolate-coveredVS Rolls, hamburger or hot dog, wheat/cracked wheat

Weight per 100 calories

Which food has more nutrients per 100 calories - Cookies, sugar wafer, chocolate-covered or Rolls, hamburger or hot dog, wheat/cracked wheat?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: