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

Weight per 100 calories

• Cookies, gluten-free, chocolate wafer: 18.5g
• Cookies, gluten-free, vanilla sandwich, with creme filling: 20.3g

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, vanilla sandwich, with creme filling?

Macros Ratio

	Protein	Fat	Carbs
Cookies, gluten-free, chocolate wafer	3%	51%	46%
Cookies, gluten-free, vanilla sandwich, with creme filling	2%	37%	61%

Macro Nutrients

	Cookies, gluten-free, chocolate wafer	Cookies, gluten-free, vanilla 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	4.3% 4.15g	97g per day for Men 19-50 years
Saturated Fat	8.84% 2.83g	4.44% 1.42g	32g per day for Men 19-50 years
Omega 3	1.43% 0.023g	5.45% 0.087g	1.6g per day for Men 19-50 years
Omega 6	2.32% 0.39g	2.88% 0.49g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	8.93% 11.6g	11.6% 15g	130g per day for Men 19-50 years
Sugars	10.5% 7.58g	13% 9.47g	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	0.11% 0.077g	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	% 0.18g	g per day for Men 19-50 years
Sucrose	% 6.86g	% 9.2g	g per day for Men 19-50 years
Fiber	0.78% 0.3g	0.27% 0.1g	38g per day for Men 19-50 years
Protein	1.34% 0.75g	0.96% 0.54g	56g per day for Men 19-50 years

Vitamins

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

Minerals

	Cookies, gluten-free, chocolate wafer	Cookies, gluten-free, vanilla sandwich, with creme filling	Recommended Dietary Allowance
Calcium	2% 20mg	0.28% 2.84mg	1000mg per day for Men 19-50 years
Copper	5.3% 0.048mg	1% 0.009mg	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	0.86% 0.069mg	8mg per day for Men 19-50 years
Magnesium	1.8% 7.58mg	0.63% 2.64mg	420mg per day for Men 19-50 years
Manganese	3.3% 0.076mg	2% 0.046mg	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	1.13% 7.9mg	700mg per day for Men 19-50 years
Potassium	1.85% 63mg	0.63% 21.3mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	1.5% 22.6mg	2.7% 40.8mg	1500mg per day for Men 19-50 years
Zinc	1.3% 0.14mg	0.42% 0.047mg	11mg per day for Men 19-50 years
Water	0.007% 0.25g	0.009% 0.34g	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, vanilla sandwich, with creme filling:

Both Cookies, gluten-free, chocolate wafer and Cookies, gluten-free, vanilla sandwich, with creme filling have similar amounts of vitamins per 100 kcal

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

• Cookies, gluten-free, chocolate wafer have 7.1 times more Calcium, 5.2 times more Copper, 9.8 times more Iron, 2.9 times more Magnesium, 1.7 times more Manganese, 3.4 times more Phosphorus, 3 times more Potassium and 3.1 times more Zinc than Cookies, gluten-free, vanilla sandwich, with creme filling.
• While Cookies, gluten-free, vanilla sandwich, with creme filling contain 1.8 times more Sodium than Cookies, gluten-free, chocolate wafer.

Comparison of macro-nutrients per 100 calories:

• Cookies, gluten-free, chocolate wafer have 1.4 times more Fat, 2 times more Saturated Fat and 1.4 times more Protein than Cookies, gluten-free, vanilla sandwich, with creme filling.
• While Cookies, gluten-free, vanilla sandwich, with creme filling contain 3.8 times more Omega 3 and 1.3 times more Carbohydrate than Cookies, gluten-free, chocolate wafer.
• Both Cookies, gluten-free, chocolate wafer and Cookies, gluten-free, vanilla sandwich, with creme filling have similar amounts of Energy, Omega 6 and Sugars per 100 kcal.
• Both Cookies, gluten-free, chocolate wafer as well as Cookies, gluten-free, vanilla sandwich, with creme filling have insufficient amounts of Fructose, Glucose, Sucrose and Fiber in 100 kcal.