Comparing Nutrients in 100 calories Cookies, chocolate chip, commercially prepared, special dietary VS Puff pastry, frozen, ready-to-bake, baked

Weight per 100 calories

• Cookies, chocolate chip, commercially prepared, special dietary: 22g
• Puff pastry, frozen, ready-to-bake, baked: 18g

Both foods have similar energy densities which is very high in comparison to other foods.

Discover which food has more nutrients per 100 calories - Cookies, chocolate chip, commercially prepared, special dietary or Puff pastry, frozen, ready-to-bake, baked?

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate chip, commercially prepared, special dietary	3%	33%	64%
Puff pastry, frozen, ready-to-bake, baked	5%	62%	33%

Macro Nutrients

	Cookies, chocolate chip, commercially prepared, special dietary	Puff pastry, frozen, ready-to-bake, baked	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	3.85% 3.73g	7.1% 6.9g	97g per day for Men 19-50 years
Saturated Fat	2.9% 0.93g	3.1% 0.99g	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	29% 0.46g	1.6g per day for Men 19-50 years
Omega 6	6.1% 1.04g	20.7% 3.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.5% 16.3g	6.3% 8.2g	130g per day for Men 19-50 years
Sugars	12.2% 8.85g	0.19% 0.13g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	0.94% 0.36g	0.71% 0.27g	38g per day for Men 19-50 years
Protein	1.55% 0.87g	2.37% 1.33g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate chip, commercially prepared, special dietary	Puff pastry, frozen, ready-to-bake, baked	Recommended Dietary Allowance
Vitamin A	0.025% 0.22μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.9% 0.083mg	4.82% 0.058mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.2% 0.042mg	3.56% 0.046mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.95% 0.63mg	4.26% 0.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.89% 0.045mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.31% 0.004mg	0.26% 0.003mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3% 12μg	2.46% 9.86μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.57% 0.24mg	0.66% 0.099mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.74% 0.89μg	2.43% 2.92μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate chip, commercially prepared, special dietary	Puff pastry, frozen, ready-to-bake, baked	Recommended Dietary Allowance
Calcium	1.02% 10.2mg	0.18% 1.8mg	1000mg per day for Men 19-50 years
Copper	5.4% 0.048mg	2.3% 0.021mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	9.72% 0.78mg	5.82% 0.47mg	8mg per day for Men 19-50 years
Magnesium	1.1% 4.67mg	0.68% 2.87mg	420mg per day for Men 19-50 years
Manganese	3.53% 0.081mg	3.86% 0.089mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	3.46% 24.2mg	1.54% 10.8mg	700mg per day for Men 19-50 years
Potassium	1.3% 44.2mg	0.33% 11mg	3400mg per day for Men 19-50 years
Selenium	1.05% 0.58μg	8% 4.4μg	55μg per day for Men 19-50 years
Sodium	3.6% 54.2mg	3.02% 45.3mg	1500mg per day for Men 19-50 years
Zinc	0.95% 0.1mg	0.88% 0.097mg	11mg per day for Men 19-50 years
Water	0.031% 1.13g	0.036% 1.33g	3700g per day for Men 19-50 years

Cookies, Chocolate Chip, Commercially Prepared, Special Dietary VS Puff Pastry, Frozen, Ready-to-bake, Baked Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Cookies, chocolate chip, commercially prepared, special dietary or Puff pastry, frozen, ready-to-bake, baked?

Lets compare vitamin content per 100 calories of Cookies, chocolate chip, commercially prepared, special dietary vs Puff pastry, frozen, ready-to-bake, baked:

• 100 calories of Cookies, chocolate chip, commercially prepared, special dietary have 1.4 times more Vitamin B1 and 1.2 times more Vitamin B9 than Puff pastry, frozen, ready-to-bake, baked.
• While 100 kcal of Puff pastry, frozen, ready-to-bake, baked contain 3.3 times more Vitamin K than Cookies, chocolate chip, commercially prepared, special dietary.
• Both Cookies, chocolate chip, commercially prepared, special dietary and Puff pastry, frozen, ready-to-bake, baked provide similar amounts of Vitamin B2 and Vitamin B3 per 100 calories.
• 100 calories of Cookies, chocolate chip, commercially prepared, special dietary have insufficient amounts of Vitamin K
• Both Cookies, chocolate chip, commercially prepared, special dietary as well as Puff pastry, frozen, ready-to-bake, baked have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B6, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 100 calories.

Comparing minerals per 100 calories for Cookies, chocolate chip, commercially prepared, special dietary vs Puff pastry, frozen, ready-to-bake, baked:

• 100 calories of Cookies, chocolate chip, commercially prepared, special dietary have 2.4 times more Copper, 1.7 times more Iron and 2.3 times more Phosphorus than Puff pastry, frozen, ready-to-bake, baked.
• While 100 kcal of Puff pastry, frozen, ready-to-bake, baked contain 7.6 times more Selenium than Cookies, chocolate chip, commercially prepared, special dietary.
• Both Cookies, chocolate chip, commercially prepared, special dietary and Puff pastry, frozen, ready-to-bake, baked contain similar levels of Manganese and Sodium per 100 calories.
• 100 calories of Cookies, chocolate chip, commercially prepared, special dietary lack sufficient amounts of Selenium
• 100 calories of Puff pastry, frozen, ready-to-bake, baked lack sufficient amounts of Phosphorus
• Both Cookies, chocolate chip, commercially prepared, special dietary as well as Puff pastry, frozen, ready-to-bake, baked lack sufficient amounts of Calcium, Magnesium, Potassium and Zinc in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Cookies, chocolate chip, commercially prepared, special dietary have 2 times more Carbohydrate and 65.8 times more Sugars than Puff pastry, frozen, ready-to-bake, baked.
• While 100 kcal of Puff pastry, frozen, ready-to-bake, baked contain 1.8 times more Fat, 6 times more Omega 3, 3.4 times more Omega 6 and 1.5 times more Protein than Cookies, chocolate chip, commercially prepared, special dietary.
• Both Cookies, chocolate chip, commercially prepared, special dietary and Puff pastry, frozen, ready-to-bake, baked offer comparable quantities of Energy and Saturated Fat per 100 calories.
• 100 calories of Cookies, chocolate chip, commercially prepared, special dietary provide inadequate amounts of Protein
• Both Cookies, chocolate chip, commercially prepared, special dietary as well as Puff pastry, frozen, ready-to-bake, baked provide inadequate amounts of Fiber in 100 calories.