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

Weight per 300 calories

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

Cookies, sugar wafer, chocolate-covered have 2 times more energy per unit of mass than Rolls, hamburger or hot dog, wheat/cracked wheat, which is very high in comparison to other foods. Rolls, hamburger or hot dog, wheat/cracked wheat having high energy density.

Which food has more nutrients per 300 calories - Rolls, hamburger or hot dog, wheat/cracked wheat or Cookies, sugar wafer, chocolate-covered?

Macros Ratio

Protein Fat Carbs

Rolls, hamburger or hot dog, wheat/cracked wheat
17%
12%
71%
Cookies, sugar wafer, chocolate-covered
3%
47%
50%
300 kcal ▼

Macro Nutrients

Rolls, hamburger or hot dog, wheat/cracked wheatvs Cookies, sugar wafer, chocolate-covered
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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4.15%4.03g
Fat
16.2%15.7g
4.03 gvs15.7 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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2.6%0.83g
Saturated Fat
30.7%9.83g
0.83 gvs9.83 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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13%0.21g
Omega 3
10.3%0.16g
0.21 gvs0.16 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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10.6%1.8g
Omega 6
13%2.2g
1.8 gvs2.2 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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40.6%52.8g
Carbohydrate
29%37.6g
52.8 gvs37.6 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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10.6%7.7g
Sugars
40.7%29.5g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
7.7 gvs29.5 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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4.6%3.33g
Fructose
NA
≤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]
3.33 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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

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

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12.3%4.7g
Fiber
5.1%1.94g
4.7 gvs1.94 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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23.3%13g
Protein
3.5%1.97g
13 gvs1.97 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Rolls, hamburger or hot dog, wheat/cracked wheatvs Cookies, sugar wafer, chocolate-covered
3.35%30μg
Vitamin A
0.063%0.57μg
RAE, retinol activity equivalents
30 μgvs0.57 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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49.4%0.59mg
Vitamin B1
4.47%0.054mg
Thiamine
0.59 mgvs0.054 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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25%0.32mg
Vitamin B2
9.43%0.12mg
Riboflavin
0.32 mgvs0.12 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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33.3%5.33mg
Vitamin B3
2.3%0.37mg
Niacin, nicotinic acid, niacinamide
5.33 mgvs0.37 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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14.7%0.73mg
Vitamin B5
NA
Pantothenic acid
0.73 mgvsNA mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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11%0.14mg
Vitamin B6
2.1%0.027mg
Pyridoxine
0.14 mgvs0.027 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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23.4%94μg
Vitamin B9
2.14%8.56μg
Folates and Folic Acid
94 μgvs8.56 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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8.83%0.21μg
Vitamin B12
3.56%0.086μg
Cobalamin
0.21 μgvs0.086 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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1.6%1.45mg
Vitamin C
0%0mg
Ascorbic acid
1.45 mgvs0 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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2.97%0.45mg
Vitamin E
8.2%1.23mg
Tocopherols and Tocotrienols
0.45 mgvs1.23 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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6.3%7.6μg
Vitamin K
3.28%3.94μg
Phytomenadione or phylloquinone
7.6 μgvs3.94 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Rolls, hamburger or hot dog, wheat/cracked wheatvs Cookies, sugar wafer, chocolate-covered
22%219mg
Calcium
0%0mg
219 mgvs0 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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20.4%0.18mg
Copper
16.8%0.15mg
0.18 mgvs0.15 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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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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40.7%3.26mg
Iron
8.84%0.71mg
3.26 mgvs0.71 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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12.5%52.4mg
Magnesium
6.1%25.7mg
52.4 mgvs25.7 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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59.7%1.37mg
Manganese
NA
1.37 mgvsNA mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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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 .

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24.5%172mg
Phosphorus
9.53%66.7mg
172 mgvs66.7 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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5.94%202mg
Potassium
5.2%177mg
202 mgvs177 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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54%29.8μg
Selenium
5.6%3.08μg
29.8 μgvs3.08 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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34.4%516mg
Sodium
5.25%78.7mg
516 mgvs78.7 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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12%1.3mg
Zinc
3.16%0.35mg
1.3 mgvs0.35 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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1.06%39.3g
Water
0.027%0.99g
39.3 gvs0.99 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 Rolls, hamburger or hot dog, wheat/cracked wheat vs Cookies, sugar wafer, chocolate-covered:
Comparing minerals per 300 calories for Rolls, hamburger or hot dog, wheat/cracked wheat vs Cookies, sugar wafer, chocolate-covered:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal:

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