Comparing Nutrients in 100 calories Cookies, oatmeal sandwich, with creme filling VS Tortillas, ready-to-bake or -fry, whole wheat

Weight per 100 calories

• Cookies, oatmeal sandwich, with creme filling: 25g
• Tortillas, ready-to-bake or -fry, whole wheat: 32.3g

Cookies, oatmeal sandwich, with creme filling have 1.3 times more energy per 100g than Tortillas, ready-to-bake or -fry, whole wheat. It has high energy density when compared to other foods. Tortillas, ready-to-bake or -fry, whole wheat having high energy density.

Discover which food has more nutrients per 100 calories - Cookies, oatmeal sandwich, with creme filling or Tortillas, ready-to-bake or -fry, whole wheat?

Macros Ratio

	Protein	Fat	Carbs
Cookies, oatmeal sandwich, with creme filling	3%	41%	56%
Tortillas, ready-to-bake or -fry, whole wheat	13%	28%	59%

Macro Nutrients

	Cookies, oatmeal sandwich, with creme filling	Tortillas, ready-to-bake or -fry, whole wheat	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	4.74% 4.6g	3.25% 3.15g	97g per day for Men 19-50 years
Saturated Fat	4.1% 1.3g	4.9% 1.57g	32g per day for Men 19-50 years
Omega 3	6.93% 0.11g	0.67% 0.011g	1.6g per day for Men 19-50 years
Omega 6	10.3% 1.76g	1.8% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.7% 14g	11.4% 15g	130g per day for Men 19-50 years
Sugars	11% 7.88g	1.1% 0.79g	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	1.7% 0.65g	8.3% 3.16g	38g per day for Men 19-50 years
Protein	1.17% 0.66g	5.62% 3.15g	56g per day for Men 19-50 years

Vitamins

	Cookies, oatmeal sandwich, with creme filling	Tortillas, ready-to-bake or -fry, whole wheat	Recommended Dietary Allowance
Vitamin A	0.028% 0.25μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.94% 0.059mg	22% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.15% 0.028mg	7.17% 0.093mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.8% 0.29mg	9.8% 1.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.45% 0.072mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.89% 0.012mg	7.74% 0.1mg	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	2.4% 9.55μg	11% 44.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.1% 0.003μg	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	0.042% 0.25IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.7% 0.56mg	1.94% 0.29mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	1.2% 1.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, oatmeal sandwich, with creme filling	Tortillas, ready-to-bake or -fry, whole wheat	Recommended Dietary Allowance
Calcium	0% 0mg	7.87% 78.7mg	1000mg per day for Men 19-50 years
Copper	3.82% 0.034mg	9.53% 0.086mg	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	5.9% 0.47mg	10.6% 0.85mg	8mg per day for Men 19-50 years
Magnesium	2.1% 8.8mg	6.53% 27.4mg	420mg per day for Men 19-50 years
Manganese	9% 0.21mg	NA	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	3.37% 23.6mg	16% 112mg	700mg per day for Men 19-50 years
Potassium	1% 34mg	2.5% 84.5mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	21.7% 12μg	55μg per day for Men 19-50 years
Sodium	8.38% 126mg	13.3% 199mg	1500mg per day for Men 19-50 years
Zinc	1.53% 0.17mg	5.63% 0.62mg	11mg per day for Men 19-50 years
Water	0.15% 5.55g	0.26% 9.73g	3700g per day for Men 19-50 years

Cookies, Oatmeal Sandwich, With Creme Filling VS Tortillas, Ready-to-bake Or -fry, Whole Wheat Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Cookies, oatmeal sandwich, with creme filling or Tortillas, ready-to-bake or -fry, whole wheat?

Lets compare vitamin content per 100 calories of Cookies, oatmeal sandwich, with creme filling vs Tortillas, ready-to-bake or -fry, whole wheat:

• 100 calories of Cookies, oatmeal sandwich, with creme filling have 1.9 times more Vitamin E than Tortillas, ready-to-bake or -fry, whole wheat.
• While 100 kcal of Tortillas, ready-to-bake or -fry, whole wheat contain 4.5 times more Vitamin B1, 3.3 times more Vitamin B2, 5.4 times more Vitamin B3, 8.7 times more Vitamin B6 and 4.7 times more Vitamin B9 than Cookies, oatmeal sandwich, with creme filling.
• 100 calories of Cookies, oatmeal sandwich, with creme filling have insufficient amounts of Vitamin B3 and Vitamin B6
• 100 calories of Tortillas, ready-to-bake or -fry, whole wheat have insufficient amounts of Vitamin E
• Both Cookies, oatmeal sandwich, with creme filling as well as Tortillas, ready-to-bake or -fry, whole wheat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 calories.

Comparing minerals per 100 calories for Cookies, oatmeal sandwich, with creme filling vs Tortillas, ready-to-bake or -fry, whole wheat:

• 100 kcal of Tortillas, ready-to-bake or -fry, whole wheat contain more Calcium, 2.5 times more Copper, 1.8 times more Iron, 3.1 times more Magnesium, 4.7 times more Phosphorus, 2.5 times more Potassium, 7 times more Selenium, 1.6 times more Sodium and 3.7 times more Zinc than Cookies, oatmeal sandwich, with creme filling.
• 100 calories of Cookies, oatmeal sandwich, with creme filling lack sufficient amounts of Calcium, Potassium and Zinc

Comparison of macro-nutrients per 100 calories:

• 100 calories of Cookies, oatmeal sandwich, with creme filling have 1.5 times more Fat, 10.4 times more Omega 3, 5.7 times more Omega 6 and 10 times more Sugars than Tortillas, ready-to-bake or -fry, whole wheat.
• While 100 kcal of Tortillas, ready-to-bake or -fry, whole wheat contain 4.8 times more Fiber and 4.8 times more Protein than Cookies, oatmeal sandwich, with creme filling.
• Both Cookies, oatmeal sandwich, with creme filling and Tortillas, ready-to-bake or -fry, whole wheat offer comparable quantities of Energy, Saturated Fat and Carbohydrate per 100 calories.
• 100 calories of Cookies, oatmeal sandwich, with creme filling provide inadequate amounts of Fiber and Protein
• 100 calories of Tortillas, ready-to-bake or -fry, whole wheat provide inadequate amounts of Omega 3 and Omega 6