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

Weight per 100 calories

• Cookies, gluten-free, chocolate wafer: 18.5g
• Cookies, gluten-free, chocolate sandwich, with creme filling: 21g

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 wafer or Cookies, gluten-free, chocolate sandwich, with creme filling?

Macros Ratio

	Protein	Fat	Carbs
Cookies, gluten-free, chocolate wafer	3%	51%	46%
Cookies, gluten-free, chocolate sandwich, with creme filling	2%	34%	64%

Macro Nutrients

	Cookies, gluten-free, chocolate wafer	Cookies, gluten-free, chocolate sandwich, with creme filling	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	5.8% 5.62g	3.9% 3.77g	97g per day for Men 19-50 years
Saturated Fat	8.84% 2.83g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	1.43% 0.023g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	2.32% 0.39g	2.17% 0.37g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.93% 11.6g	12.3% 16g	130g per day for Men 19-50 years
Sugars	10.5% 7.58g	14.3% 10.3g	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	% 0g	% 0.21g	g per day for Men 19-50 years
Sucrose	% 6.86g	% 10g	g per day for Men 19-50 years
Fiber	0.78% 0.3g	1.4% 0.53g	38g per day for Men 19-50 years
Protein	1.34% 0.75g	0.83% 0.46g	56g per day for Men 19-50 years

Vitamins

	Cookies, gluten-free, chocolate wafer	Cookies, gluten-free, chocolate sandwich, with creme filling	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	0.88% 0.011mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	1.23% 0.016mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	0.51% 0.082mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.6% 0.079mg	0.63% 0.032mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	0% 0μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	3.25% 0.49mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.5% 5.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, gluten-free, chocolate wafer	Cookies, gluten-free, chocolate sandwich, with creme filling	Recommended Dietary Allowance
Calcium	2% 20mg	0.4% 4mg	1000mg per day for Men 19-50 years
Copper	5.3% 0.048mg	6.1% 0.055mg	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	8.48% 0.68mg	7.4% 0.59mg	8mg per day for Men 19-50 years
Magnesium	1.8% 7.58mg	2% 8.44mg	420mg per day for Men 19-50 years
Manganese	3.3% 0.076mg	4.72% 0.11mg	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	3.8% 26.6mg	2.1% 14.8mg	700mg per day for Men 19-50 years
Potassium	1.85% 63mg	0.97% 33mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.6mg	3.87% 58mg	1500mg per day for Men 19-50 years
Zinc	1.3% 0.14mg	1.27% 0.14mg	11mg per day for Men 19-50 years
Water	0.007% 0.25g	0.016% 0.6g	3700g per day for Men 19-50 years

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

• Cookies, gluten-free, chocolate wafer have 2.5 times more Vitamin B5 than Cookies, gluten-free, chocolate sandwich, with creme filling.

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

• Cookies, gluten-free, chocolate wafer have 5 times more Calcium, 1.8 times more Phosphorus and 1.9 times more Potassium than Cookies, gluten-free, chocolate sandwich, with creme filling.
• While Cookies, gluten-free, chocolate sandwich, with creme filling contain 1.4 times more Manganese and 2.6 times more Sodium than Cookies, gluten-free, chocolate wafer.
• Both Cookies, gluten-free, chocolate wafer and Cookies, gluten-free, chocolate sandwich, with creme filling have similar amounts of Copper, Iron, Magnesium and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Cookies, gluten-free, chocolate wafer have 1.5 times more Fat, 1.7 times more Saturated Fat, 1.9 times more Omega 3 and 1.6 times more Protein than Cookies, gluten-free, chocolate sandwich, with creme filling.
• While Cookies, gluten-free, chocolate sandwich, with creme filling contain 1.4 times more Carbohydrate, 1.4 times more Sugars and 1.8 times more Fiber than Cookies, gluten-free, chocolate wafer.
• Both Cookies, gluten-free, chocolate wafer and Cookies, gluten-free, chocolate sandwich, with creme filling have similar amounts of Energy and Omega 6 per 100 kcal.
• Both Cookies, gluten-free, chocolate wafer as well as Cookies, gluten-free, chocolate sandwich, with creme filling have insufficient amounts of Fructose, Glucose and Sucrose in 100 kcal.