Comparing Nutrients in 300 calories Cookies, coconut macaroonVS Rolls, hamburger or hot dog, wheat/cracked wheat

Weight per 300 calories

Cookies, coconut macaroon

65.2g

Rolls, hamburger or hot dog, wheat/cracked wheat

112g

Cookies, coconut macaroon 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 300 calories - Cookies, coconut macaroon or Rolls, hamburger or hot dog, wheat/cracked wheat?

Macros Ratio

Protein Fat Carbs

Cookies, coconut macaroon

44%

53%

Rolls, hamburger or hot dog, wheat/cracked wheat

17%

12%

71%

300 kcal ▼

Macro Nutrients

Cookies, coconut macaroonvs Rolls, hamburger or hot dog, wheat/cracked wheat

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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15%14.7g

Fat

4.15%4.03g

14.7 gvs4.03 g

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

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41%13g

Saturated Fat

2.6%0.83g

13 gvs0.83 g

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

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1.96%0.031g

Omega 3

13%0.21g

0.031 gvs0.21 g

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

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2.92%0.5g

Omega 6

10.6%1.8g

0.5 gvs1.8 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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30.7%40g

Carbohydrate

40.6%52.8g

40 gvs52.8 g

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

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40.6%29.5g

Sugars

10.6%7.7g

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

29.5 gvs7.7 g

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

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Fructose

4.6%3.33g

≤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 gvs3.33 g

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

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Glucose

%2.57g

NA gvs2.57 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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8.75%3.33g

Fiber

12.3%4.7g

3.33 gvs4.7 g

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

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3.5%1.97g

Protein

23.3%13g

1.97 gvs13 g

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

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Vitamins

Cookies, coconut macaroonvs Rolls, hamburger or hot dog, wheat/cracked wheat

0%0μg

Vitamin A

3.35%30μg

RAE, retinol activity equivalents

0 μgvs30 μg

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

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1.1%0.013mg

Vitamin B1

49.4%0.59mg

Thiamine

0.013 mgvs0.59 mg

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

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3%0.039mg

Vitamin B2

25%0.32mg

Riboflavin

0.039 mgvs0.32 mg

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

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0.9%0.14mg

Vitamin B3

33.3%5.33mg

Niacin, nicotinic acid, niacinamide

0.14 mgvs5.33 mg

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

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Vitamin B5

14.7%0.73mg

Pantothenic acid

NA mgvs0.73 mg

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

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4.8%0.063mg

Vitamin B6

11%0.14mg

Pyridoxine

0.063 mgvs0.14 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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0.49%1.96μg

Vitamin B9

23.4%94μg

Folates and Folic Acid

1.96 μgvs94 μg

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

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0%0μg

Vitamin B12

8.83%0.21μg

Cobalamin

0 μgvs0.21 μg

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

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0%0mg

Vitamin C

1.6%1.45mg

Ascorbic acid

0 mgvs1.45 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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0.83%0.12mg

Vitamin E

2.97%0.45mg

Tocopherols and Tocotrienols

0.12 mgvs0.45 mg

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

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0.6%0.72μg

Vitamin K

6.3%7.6μg

Phytomenadione or phylloquinone

0.72 μgvs7.6 μg

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

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Minerals

Cookies, coconut macaroonvs Rolls, hamburger or hot dog, wheat/cracked wheat

0.33%3.26mg

Calcium

22%219mg

3.26 mgvs219 mg

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

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19.5%0.18mg

Copper

20.4%0.18mg

0.18 mgvs0.18 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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6.7%0.53mg

Iron

40.7%3.26mg

0.53 mgvs3.26 mg

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

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4.5%19mg

Magnesium

12.5%52.4mg

19 mgvs52.4 mg

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

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Manganese

59.7%1.37mg

NA mgvs1.37 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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6.34%44.3mg

Phosphorus

24.5%172mg

44.3 mgvs172 mg

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

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2.36%80.2mg

Potassium

5.94%202mg

80.2 mgvs202 mg

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

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8.06%4.43μg

Selenium

54%29.8μg

4.43 μgvs29.8 μg

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

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10.5%157mg

Sodium

34.4%516mg

157 mgvs516 mg

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

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4.33%0.48mg

Zinc

12%1.3mg

0.48 mgvs1.3 mg

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

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0.2%7.5g

Water

1.06%39.3g

7.5 gvs39.3 g

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

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Lets compare vitamin content per 300 calories of Cookies, coconut macaroon vs Rolls, hamburger or hot dog, wheat/cracked wheat:

Rolls, hamburger or hot dog, wheat/cracked wheat contain more Vitamin A, 45.5 times more Vitamin B1, 8.3 times more Vitamin B2, 37.1 times more Vitamin B3, 2.3 times more Vitamin B6, 47.9 times more Vitamin B9, more Vitamin B12 and 10.6 times more Vitamin K than Cookies, coconut macaroon.
Both Cookies, coconut macaroon as well as Rolls, hamburger or hot dog, wheat/cracked wheat have insufficient amounts of Vitamin C, Vitamin D and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Cookies, coconut macaroon vs Rolls, hamburger or hot dog, wheat/cracked wheat:

Rolls, hamburger or hot dog, wheat/cracked wheat contain 67 times more Calcium, 6.1 times more Iron, 2.8 times more Magnesium, 3.9 times more Phosphorus, 2.5 times more Potassium, 6.7 times more Selenium, 3.3 times more Sodium and 2.7 times more Zinc than Cookies, coconut macaroon.
Both Cookies, coconut macaroon and Rolls, hamburger or hot dog, wheat/cracked wheat have similar amounts of Copper per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Cookies, coconut macaroon have 3.7 times more Fat, 15.8 times more Saturated Fat 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 6.6 times more Omega 3, 3.6 times more Omega 6, 1.3 times more Carbohydrate, 1.4 times more Fiber and 6.6 times more Protein than Cookies, coconut macaroon.
Both Cookies, coconut macaroon and Rolls, hamburger or hot dog, wheat/cracked wheat have similar amounts of Energy per 300 kcal.
Both Cookies, coconut macaroon as well as Rolls, hamburger or hot dog, wheat/cracked wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Cookies, coconut macaroonVS Cookies, shortbread, reduced fatRolls, hamburger or hot dog, wheat/cracked wheatVS Cookies, shortbread, reduced fatCookies, coconut macaroonVS 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 300 calories Cookies, coconut macaroonVS Rolls, hamburger or hot dog, wheat/cracked wheat

Weight per 300 calories

Which food has more nutrients per 300 calories - Cookies, coconut macaroon or Rolls, hamburger or hot dog, wheat/cracked wheat?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: