Comparing Nutrients in 500 calories Cookies, sugar wafer, chocolate-coveredVS Rolls, hamburger or hot dog, wheat/cracked wheat

Weight per 500 calories

Cookies, sugar wafer, chocolate-covered

95g

Rolls, hamburger or hot dog, wheat/cracked wheat

186g

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 500 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%

500 kcal ▼

Macro Nutrients

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

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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27%26.2g

Fat

6.9%6.7g

26.2 gvs6.7 g

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

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51.2%16.4g

Saturated Fat

4.33%1.4g

16.4 gvs1.4 g

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

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17%0.27g

Omega 3

21.5%0.34g

0.27 gvs0.34 g

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

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21.7%3.7g

Omega 6

17.6%3g

3.7 gvs3 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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48.3%62.7g

Carbohydrate

67.6%88g

62.7 gvs88 g

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

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68%49g

Sugars

17.7%13g

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

49 gvs13 g

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

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Fructose

7.67%5.56g

≤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 gvs5.56 g

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

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Glucose

%4.28g

NA gvs4.28 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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8.5%3.23g

Fiber

20.5%7.8g

3.23 gvs7.8 g

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

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5.86%3.28g

Protein

39%21.7g

3.28 gvs21.7 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

0.11%0.95μg

Vitamin A

5.58%50μg

RAE, retinol activity equivalents

0.95 μgvs50 μg

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

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7.45%0.089mg

Vitamin B1

82.4%0.99mg

Thiamine

0.089 mgvs0.99 mg

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

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15.7%0.2mg

Vitamin B2

41.6%0.54mg

Riboflavin

0.2 mgvs0.54 mg

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

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3.8%0.61mg

Vitamin B3

55.5%8.9mg

Niacin, nicotinic acid, niacinamide

0.61 mgvs8.9 mg

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

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Vitamin B5

24.5%1.22mg

Pantothenic acid

NA mgvs1.22 mg

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

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3.5%0.046mg

Vitamin B6

18%0.24mg

Pyridoxine

0.046 mgvs0.24 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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3.56%14.3μg

Vitamin B9

39%156μg

Folates and Folic Acid

14.3 μgvs156 μg

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

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5.94%0.14μg

Vitamin B12

14.7%0.35μg

Cobalamin

0.14 μgvs0.35 μg

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

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0%0mg

Vitamin C

2.7%2.4mg

Ascorbic acid

0 mgvs2.4 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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13.7%2.05mg

Vitamin E

4.96%0.74mg

Tocopherols and Tocotrienols

2.05 mgvs0.74 mg

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

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5.47%6.56μg

Vitamin K

10.5%12.6μg

Phytomenadione or phylloquinone

6.56 μgvs12.6 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

36.4%364mg

0 mgvs364 mg

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

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28%0.25mg

Copper

34%0.31mg

0.25 mgvs0.31 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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14.7%1.18mg

Iron

68%5.43mg

1.18 mgvs5.43 mg

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

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10%42.8mg

Magnesium

21%87.4mg

42.8 mgvs87.4 mg

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

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Manganese

100%2.3mg

NA mgvs2.3 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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16%111mg

Phosphorus

41%286mg

111 mgvs286 mg

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

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8.7%296mg

Potassium

9.9%336mg

296 mgvs336 mg

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

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9.33%5.13μg

Selenium

90%49.6μg

5.13 μgvs49.6 μg

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

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8.75%131mg

Sodium

57.4%861mg

131 mgvs861 mg

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

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5.27%0.58mg

Zinc

19.8%2.17mg

0.58 mgvs2.17 mg

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

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0.044%1.64g

Water

1.77%65.5g

1.64 gvs65.5 g

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

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Lets compare vitamin content per 500 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 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 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 500 kcal.

Compare more foods per 500 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 500 calories Cookies, sugar wafer, chocolate-coveredVS Rolls, hamburger or hot dog, wheat/cracked wheat

Weight per 500 calories

Which food has more nutrients per 500 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 500 kcal: