Comparing Nutrients in 7 ounces Cookies, sugar wafer, chocolate-coveredVS Rolls, hamburger or hot dog, whole wheat

Macros Ratio

Protein Fat Carbs

Cookies, sugar wafer, chocolate-covered

47%

50%

Rolls, hamburger or hot dog, whole wheat

18%

15%

67%

7 oz ▼

Macro Nutrients

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

36%1044kcal

Energy

18.4%534kcal

1044 kcalvs534 kcal

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

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56.4%54.8g

Fat

8.96%8.7g

54.8 gvs8.7 g

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

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107%34.2g

Saturated Fat

5.7%1.83g

34.2 gvs1.83 g

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

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36%0.57g

Omega 3

21.5%0.34g

0.57 gvs0.34 g

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

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45.4%7.7g

Omega 6

18.7%3.18g

7.7 gvs3.18 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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101%131g

Carbohydrate

68.6%89g

131 gvs89 g

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

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142%103g

Sugars

16.2%11.7g

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

103 gvs11.7 g

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

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Fructose

6.68%4.84g

≤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 gvs4.84 g

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

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Glucose

%4.03g

NA gvs4.03 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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17.8%6.75g

Fiber

32%12g

6.75 gvs12 g

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

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12.2%6.85g

Protein

44%24.6g

6.85 gvs24.6 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, whole wheat

0.22%2μg

Vitamin A

7.28%65.5μg

RAE, retinol activity equivalents

2 μgvs65.5 μg

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

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15.5%0.19mg

Vitamin B1

73%0.88mg

Thiamine

0.19 mgvs0.88 mg

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

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33%0.43mg

Vitamin B2

28.5%0.37mg

Riboflavin

0.43 mgvs0.37 mg

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

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7.96%1.27mg

Vitamin B3

56%8.97mg

Niacin, nicotinic acid, niacinamide

1.27 mgvs8.97 mg

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

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Vitamin B5

33.5%1.67mg

Pantothenic acid

NA mgvs1.67 mg

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

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7.33%0.095mg

Vitamin B6

29.6%0.38mg

Pyridoxine

0.095 mgvs0.38 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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7.44%29.8μg

Vitamin B9

21%83.3μg

Folates and Folic Acid

29.8 μgvs83.3 μg

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

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12.4%0.3μg

Vitamin B12

15.7%0.38μg

Cobalamin

0.3 μgvs0.38 μg

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

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0%0mg

Vitamin C

2.87%2.58mg

Ascorbic acid

0 mgvs2.58 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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28.6%4.3mg

Vitamin E

5.42%0.81mg

Tocopherols and Tocotrienols

4.3 mgvs0.81 mg

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

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11.4%13.7μg

Vitamin K

7.44%8.93μg

Phytomenadione or phylloquinone

13.7 μgvs8.93 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

39.3%393mg

0 mgvs393 mg

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

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58.4%0.53mg

Copper

52.7%0.47mg

0.53 mgvs0.47 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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30.8%2.46mg

Iron

60%4.8mg

2.46 mgvs4.8 mg

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

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21.3%89.3mg

Magnesium

38.3%161mg

89.3 mgvs161 mg

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

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Manganese

199%4.6mg

NA mgvs4.6 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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33%232mg

Phosphorus

61.5%431mg

232 mgvs431 mg

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

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18%617mg

Potassium

14%480mg

617 mgvs480 mg

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

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19.5%10.7μg

Selenium

119%65.3μg

10.7 μgvs65.3 μg

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

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18.3%274mg

Sodium

63%947mg

274 mgvs947 mg

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

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11%1.2mg

Zinc

31%3.4mg

1.2 mgvs3.4 mg

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

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0.093%3.43g

Water

1.93%71.3g

3.43 gvs71.3 g

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

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Lets compare vitamin content per 7 ounces of Cookies, sugar wafer, chocolate-covered vs Rolls, hamburger or hot dog, whole wheat:

Cookies, sugar wafer, chocolate-covered have 5.3 times more Vitamin E and 1.5 times more Vitamin K than Rolls, hamburger or hot dog, whole wheat.
While Rolls, hamburger or hot dog, whole wheat contain 33 times more Vitamin A, 4.7 times more Vitamin B1, 7 times more Vitamin B3, 4 times more Vitamin B6, 2.8 times more Vitamin B9, 1.3 times more Vitamin B12 and more Vitamin C than Cookies, sugar wafer, chocolate-covered.
Both Cookies, sugar wafer, chocolate-covered and Rolls, hamburger or hot dog, whole wheat have similar amounts of Vitamin B2 per 7 oz.
Both Cookies, sugar wafer, chocolate-covered as well as Rolls, hamburger or hot dog, whole wheat have insufficient amounts of Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cookies, sugar wafer, chocolate-covered vs Rolls, hamburger or hot dog, whole wheat:

Cookies, sugar wafer, chocolate-covered have 1.3 times more Potassium than Rolls, hamburger or hot dog, whole wheat.
While Rolls, hamburger or hot dog, whole wheat contain more Calcium, 2 times more Iron, 1.8 times more Magnesium, 1.9 times more Phosphorus, 6.1 times more Selenium, 3.5 times more Sodium and 2.8 times more Zinc than Cookies, sugar wafer, chocolate-covered.
Both Cookies, sugar wafer, chocolate-covered and Rolls, hamburger or hot dog, whole wheat have similar amounts of Copper per 7 oz.

Comparison of macro-nutrients per 7 ounces:

Cookies, sugar wafer, chocolate-covered have 2 times more Energy, 6.3 times more Fat, 18.7 times more Saturated Fat, 1.7 times more Omega 3, 2.4 times more Omega 6, 1.5 times more Carbohydrate and 8.7 times more Sugars than Rolls, hamburger or hot dog, whole wheat.
While Rolls, hamburger or hot dog, whole wheat contain 1.8 times more Fiber and 3.6 times more Protein than Cookies, sugar wafer, chocolate-covered.
Both Cookies, sugar wafer, chocolate-covered as well as Rolls, hamburger or hot dog, whole wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

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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Comparing Nutrients in 7 ounces Cookies, sugar wafer, chocolate-coveredVS Rolls, hamburger or hot dog, whole wheat

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 7 oz: