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Comparing Nutrients in 300 calories Cookies, sugar wafer, chocolate-coveredVS Rolls, hamburger or hot dog, wheat/cracked wheat

Weight per 300 calories

Cookies, sugar wafer, chocolate-covered
57g
Rolls, hamburger or hot dog, wheat/cracked wheat
112g

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 300 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
3%
47%
50%
Rolls, hamburger or hot dog, wheat/cracked wheat
17%
12%
71%
300 kcal ▼

Macro Nutrients

Cookies, sugar wafer, chocolate-coveredvs 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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16.2%15.7g
Fat
4.15%4.03g
15.7 gvs4.03 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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30.7%9.83g
Saturated Fat
2.6%0.83g
9.83 gvs0.83 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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10.3%0.16g
Omega 3
13%0.21g
0.16 gvs0.21 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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13%2.2g
Omega 6
10.6%1.8g
2.2 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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29%37.6g
Carbohydrate
40.6%52.8g
37.6 gvs52.8 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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40.7%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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NA
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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NA
Glucose
%2.57g
NA gvs2.57 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%0g
NA gvs0 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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5.1%1.94g
Fiber
12.3%4.7g
1.94 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, sugar wafer, chocolate-coveredvs Rolls, hamburger or hot dog, wheat/cracked wheat
0.063%0.57μg
Vitamin A
3.35%30μg
RAE, retinol activity equivalents
0.57 μgvs30 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Baked Products rich in Vitamin A Buy Preformed Vegan Vitamin A
4.47%0.054mg
Vitamin B1
49.4%0.59mg
Thiamine
0.054 mgvs0.59 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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9.43%0.12mg
Vitamin B2
25%0.32mg
Riboflavin
0.12 mgvs0.32 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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2.3%0.37mg
Vitamin B3
33.3%5.33mg
Niacin, nicotinic acid, niacinamide
0.37 mgvs5.33 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Baked Products rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
NA
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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2.1%0.027mg
Vitamin B6
11%0.14mg
Pyridoxine
0.027 mgvs0.14 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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2.14%8.56μg
Vitamin B9
23.4%94μg
Folates and Folic Acid
8.56 μgvs94 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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3.56%0.086μg
Vitamin B12
8.83%0.21μg
Cobalamin
0.086 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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8.2%1.23mg
Vitamin E
2.97%0.45mg
Tocopherols and Tocotrienols
1.23 mgvs0.45 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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3.28%3.94μg
Vitamin K
6.3%7.6μg
Phytomenadione or phylloquinone
3.94 μgvs7.6 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
22%219mg
0 mgvs219 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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16.8%0.15mg
Copper
20.4%0.18mg
0.15 mgvs0.18 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Baked Products rich in Copper
NA
Fluoride
NA
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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8.84%0.71mg
Iron
40.7%3.26mg
0.71 mgvs3.26 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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6.1%25.7mg
Magnesium
12.5%52.4mg
25.7 mgvs52.4 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Baked Products rich in Magnesium
NA
Manganese
59.7%1.37mg
NA mgvs1.37 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Baked Products rich in Manganese
NA
Molybdenum
NA
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 .

Find Baked Products rich in Molybdenum
9.53%66.7mg
Phosphorus
24.5%172mg
66.7 mgvs172 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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5.2%177mg
Potassium
5.94%202mg
177 mgvs202 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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5.6%3.08μg
Selenium
54%29.8μg
3.08 μgvs29.8 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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5.25%78.7mg
Sodium
34.4%516mg
78.7 mgvs516 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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3.16%0.35mg
Zinc
12%1.3mg
0.35 mgvs1.3 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.027%0.99g
Water
1.06%39.3g
0.99 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, sugar wafer, chocolate-covered vs Rolls, hamburger or hot dog, wheat/cracked wheat:
Comparing minerals per 300 calories for Cookies, sugar wafer, chocolate-covered vs Rolls, hamburger or hot dog, wheat/cracked wheat:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 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
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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