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

Weight per 500 calories

Cookies, sugar wafer, chocolate-covered
95g
Rolls, hamburger or hot dog, whole wheat
186g

Cookies, sugar wafer, chocolate-covered have 2 times more energy per 100g than Rolls, hamburger or hot dog, whole wheat. It has very high energy density when compared to other foods. Rolls, hamburger or hot dog, whole wheat having high energy density.

Which food has more nutrients per 500 calories - Cookies, sugar wafer, chocolate-covered or Rolls, hamburger or hot dog, whole wheat?

Macros Ratio

Protein Fat Carbs

Cookies, sugar wafer, chocolate-covered
3%
47%
50%
Rolls, hamburger or hot dog, whole wheat
18%
15%
67%
500 kcal ▼

Macro Nutrients

Cookies, sugar wafer, chocolate-coveredvs Rolls, hamburger or hot dog, whole 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
8.4%8.14g
26.2 gvs8.14 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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51.2%16.4g
Saturated Fat
5.35%1.7g
16.4 gvs1.7 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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17%0.27g
Omega 3
20%0.32g
0.27 gvs0.32 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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21.7%3.7g
Omega 6
17.5%2.98g
3.7 gvs2.98 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
64.2%83.5g
62.7 gvs83.5 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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68%49g
Sugars
15%11g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
49 gvs11 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
6.26%4.54g
≤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 gvs4.54 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%3.77g
NA gvs3.77 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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8.5%3.23g
Fiber
30%11.3g
3.23 gvs11.3 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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5.86%3.28g
Protein
41%23g
3.28 gvs23 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Baked Products rich in Protein Buy premium vegan protein powder

Vitamins

Cookies, sugar wafer, chocolate-coveredvs Rolls, hamburger or hot dog, whole wheat
0.11%0.95μg
Vitamin A
6.8%61.3μg
RAE, retinol activity equivalents
0.95 μgvs61.3 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
7.45%0.089mg
Vitamin B1
68.5%0.82mg
Thiamine
0.089 mgvs0.82 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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15.7%0.2mg
Vitamin B2
26.7%0.35mg
Riboflavin
0.2 mgvs0.35 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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3.8%0.61mg
Vitamin B3
52.5%8.4mg
Niacin, nicotinic acid, niacinamide
0.61 mgvs8.4 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
31.3%1.57mg
Pantothenic acid
NA mgvs1.57 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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3.5%0.046mg
Vitamin B6
27.7%0.36mg
Pyridoxine
0.046 mgvs0.36 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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3.56%14.3μg
Vitamin B9
19.5%78μg
Folates and Folic Acid
14.3 μgvs78 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
5.1%0.76mg
Tocopherols and Tocotrienols
2.05 mgvs0.76 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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5.47%6.56μg
Vitamin K
6.97%8.36μg
Phytomenadione or phylloquinone
6.56 μgvs8.36 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, whole wheat
0%0mg
Calcium
37%368mg
0 mgvs368 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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28%0.25mg
Copper
49.4%0.44mg
0.25 mgvs0.44 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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14.7%1.18mg
Iron
56.2%4.5mg
1.18 mgvs4.5 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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10%42.8mg
Magnesium
36%151mg
42.8 mgvs151 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Baked Products rich in Magnesium
NA
Manganese
187%4.3mg
NA mgvs4.3 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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16%111mg
Phosphorus
57.6%403mg
111 mgvs403 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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8.7%296mg
Potassium
13.2%450mg
296 mgvs450 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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9.33%5.13μg
Selenium
111%61μg
5.13 μgvs61 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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8.75%131mg
Sodium
59%887mg
131 mgvs887 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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5.27%0.58mg
Zinc
29%3.18mg
0.58 mgvs3.18 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.044%1.64g
Water
1.8%66.8g
1.64 gvs66.8 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, whole wheat:
Comparing minerals per 500 calories for Cookies, sugar wafer, chocolate-covered vs Rolls, hamburger or hot dog, whole wheat:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 kcal:

Cookies, sugar wafer, chocolate-coveredVS Rolls, hamburger or hot dog, wheat/cracked wheatRolls, hamburger or hot dog, whole wheatVS Rolls, hamburger or hot dog, wheat/cracked wheatCookies, sugar wafer, chocolate-coveredVS Crackers, sandwich-type, peanut butter filled, reduced fatRolls, hamburger or hot dog, whole wheatVS Crackers, sandwich-type, peanut butter filled, reduced fat
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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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