Comparing Nutrients in 100 calories Cookies, gluten-free, chocolate sandwich, with creme filling VS Cookies, gluten-free, lemon wafer

Weight per 100 calories

• Cookies, gluten-free, chocolate sandwich, with creme filling: 21g
• Cookies, gluten-free, lemon wafer: 19.4g

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

Which food has more nutrients per 100 calories - Cookies, gluten-free, chocolate sandwich, with creme filling or Cookies, gluten-free, lemon wafer?

Macros Ratio

	Protein	Fat	Carbs
Cookies, gluten-free, chocolate sandwich, with creme filling	2%	34%	64%
Cookies, gluten-free, lemon wafer	0%	42%	58%

Macro Nutrients

	Cookies, gluten-free, chocolate sandwich, with creme filling	Cookies, gluten-free, lemon wafer	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	3.9% 3.77g	4.84% 4.7g	97g per day for Men 19-50 years
Saturated Fat	5.2% 1.67g	6.37% 2.04g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	1.2% 0.019g	1.6g per day for Men 19-50 years
Omega 6	2.17% 0.37g	2.92% 0.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	12.3% 16g	11% 14.4g	130g per day for Men 19-50 years
Sugars	14.3% 10.3g	11.3% 8.2g	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	0% 0g	0% 0g	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	% 0.21g	% 0g	g per day for Men 19-50 years
Sucrose	% 10g	% 8.2g	g per day for Men 19-50 years
Fiber	1.4% 0.53g	0% 0g	38g per day for Men 19-50 years
Protein	0.83% 0.46g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Cookies, gluten-free, chocolate sandwich, with creme filling	Cookies, gluten-free, lemon wafer	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.88% 0.011mg	0.73% 0.009mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.23% 0.016mg	1.1% 0.014mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.51% 0.082mg	0.079% 0.013mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.63% 0.032mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	0% 0mg	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	0% 0μg	0% 0μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.25% 0.49mg	4.04% 0.61mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.5% 5.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, gluten-free, chocolate sandwich, with creme filling	Cookies, gluten-free, lemon wafer	Recommended Dietary Allowance
Calcium	0.4% 4mg	0.17% 1.75mg	1000mg per day for Men 19-50 years
Copper	6.1% 0.055mg	0% 0mg	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	7.4% 0.59mg	0.44% 0.035mg	8mg per day for Men 19-50 years
Magnesium	2% 8.44mg	0.14% 0.58mg	420mg per day for Men 19-50 years
Manganese	4.72% 0.11mg	0.16% 0.004mg	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	2.1% 14.8mg	1.1% 7.57mg	700mg per day for Men 19-50 years
Potassium	0.97% 33mg	0.21% 7mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	3.87% 58mg	1.44% 21.6mg	1500mg per day for Men 19-50 years
Zinc	1.27% 0.14mg	0.053% 0.006mg	11mg per day for Men 19-50 years
Water	0.016% 0.6g	0.006% 0.22g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Cookies, gluten-free, chocolate sandwich, with creme filling vs Cookies, gluten-free, lemon wafer:

Both Cookies, gluten-free, chocolate sandwich, with creme filling and Cookies, gluten-free, lemon wafer have similar amounts of vitamins per 100 kcal
• Both Cookies, gluten-free, chocolate sandwich, with creme filling and Cookies, gluten-free, lemon wafer have similar amounts of Vitamin B2 and Vitamin E per 100 kcal.
• Both Cookies, gluten-free, chocolate sandwich, with creme filling as well as Cookies, gluten-free, lemon wafer have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9 in 100 kcal.

Comparing minerals per 100 calories for Cookies, gluten-free, chocolate sandwich, with creme filling vs Cookies, gluten-free, lemon wafer:

• Cookies, gluten-free, chocolate sandwich, with creme filling have more Copper, 17 times more Iron, 14.5 times more Magnesium, 29.4 times more Manganese, 2 times more Phosphorus, 2.7 times more Sodium and 23.9 times more Zinc than Cookies, gluten-free, lemon wafer.
• Both Cookies, gluten-free, chocolate sandwich, with creme filling as well as Cookies, gluten-free, lemon wafer have insufficient amounts of Calcium, Potassium and Selenium in 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Cookies, gluten-free, chocolate sandwich, with creme filling have 1.3 times more Sugars and more Fiber than Cookies, gluten-free, lemon wafer.
• While Cookies, gluten-free, lemon wafer contain 1.6 times more Omega 3 and 1.3 times more Omega 6 than Cookies, gluten-free, chocolate sandwich, with creme filling.
• Both Cookies, gluten-free, chocolate sandwich, with creme filling and Cookies, gluten-free, lemon wafer have similar amounts of Energy, Fat, Saturated Fat and Carbohydrate per 100 kcal.
• Both Cookies, gluten-free, chocolate sandwich, with creme filling as well as Cookies, gluten-free, lemon wafer have insufficient amounts of Fructose, Glucose, Sucrose and Protein in 100 kcal.