Comparing Nutrients in 100 calories Cookies, sugar wafer, with creme filling, sugar free VS Cookies, vanilla sandwich with creme filling

Weight per 100 calories

• Cookies, sugar wafer, with creme filling, sugar free: 19g
• Cookies, vanilla sandwich with creme filling: 20.7g

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, sugar wafer, with creme filling, sugar free or Cookies, vanilla sandwich with creme filling?

Macros Ratio

	Protein	Fat	Carbs
Cookies, sugar wafer, with creme filling, sugar free	3%	48%	49%
Cookies, vanilla sandwich with creme filling	4%	37%	59%

Macro Nutrients

	Cookies, sugar wafer, with creme filling, sugar free	Cookies, vanilla sandwich with creme filling	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	5.55% 5.4g	4.27% 4.14g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.8g	1.93% 0.62g	32g per day for Men 19-50 years
Omega 3	8.75% 0.14g	6.73% 0.11g	1.6g per day for Men 19-50 years
Omega 6	11% 1.9g	8.54% 1.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.6% 12.5g	11.5% 15g	130g per day for Men 19-50 years
Sugars	0% 0g	11.2% 8.14g	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	7.1% 2.7g	0.82% 0.31g	38g per day for Men 19-50 years
Protein	1.2% 0.67g	1.66% 0.93g	56g per day for Men 19-50 years

Vitamins

	Cookies, sugar wafer, with creme filling, sugar free	Cookies, vanilla sandwich with creme filling	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.77% 0.045mg	4.5% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.17% 0.028mg	3.87% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.1% 0.34mg	3.5% 0.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.37% 0.018mg	1.63% 0.082mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.13% 0.002mg	0.29% 0.004mg	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	1.98% 7.9μg	2.6% 10.4μg	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	3.87% 0.58mg	2.2% 0.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.41% 0.49μg	0.86% 1.04μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, sugar wafer, with creme filling, sugar free	Cookies, vanilla sandwich with creme filling	Recommended Dietary Allowance
Calcium	0% 0mg	0.56% 5.6mg	1000mg per day for Men 19-50 years
Copper	0.8% 0.007mg	2.62% 0.024mg	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	3.04% 0.24mg	5.7% 0.46mg	8mg per day for Men 19-50 years
Magnesium	0.31% 1.3mg	0.69% 2.9mg	420mg per day for Men 19-50 years
Manganese	2.08% 0.048mg	2.63% 0.06mg	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	1.08% 7.53mg	2.2% 15.5mg	700mg per day for Men 19-50 years
Potassium	0.32% 10.7mg	0.55% 19mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	1.13% 0.62μg	55μg per day for Men 19-50 years
Sodium	0.89% 13.4mg	5.36% 80.3mg	1500mg per day for Men 19-50 years
Zinc	0.34% 0.038mg	0.75% 0.083mg	11mg per day for Men 19-50 years
Water	0.004% 0.13g	0.012% 0.46g	3700g per day for Men 19-50 years

Cookies, Sugar Wafer, With Creme Filling, Sugar Free VS Cookies, Vanilla Sandwich With Creme Filling Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Cookies, sugar wafer, with creme filling, sugar free or Cookies, vanilla sandwich with creme filling?

Lets compare vitamin content per 100 calories of Cookies, sugar wafer, with creme filling, sugar free vs Cookies, vanilla sandwich with creme filling:

• 100 calories of Cookies, sugar wafer, with creme filling, sugar free have 1.8 times more Vitamin E than Cookies, vanilla sandwich with creme filling.
• While 100 kcal of Cookies, vanilla sandwich with creme filling contain 1.8 times more Vitamin B2, 1.6 times more Vitamin B3 and 1.3 times more Vitamin B9 than Cookies, sugar wafer, with creme filling, sugar free.
• Both Cookies, sugar wafer, with creme filling, sugar free and Cookies, vanilla sandwich with creme filling provide similar amounts of Vitamin B1 per 100 calories.
• 100 calories of Cookies, sugar wafer, with creme filling, sugar free have insufficient amounts of Vitamin B9
• Both Cookies, sugar wafer, with creme filling, sugar free as well as Cookies, vanilla sandwich with creme filling have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B6, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 calories.

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

• 100 calories of Cookies, sugar wafer, with creme filling, sugar free have 1.9 times more Selenium than Cookies, vanilla sandwich with creme filling.
• While 100 kcal of Cookies, vanilla sandwich with creme filling contain 3.3 times more Copper, 1.9 times more Iron, 1.3 times more Manganese, 2.1 times more Phosphorus and 6 times more Sodium than Cookies, sugar wafer, with creme filling, sugar free.
• 100 calories of Cookies, sugar wafer, with creme filling, sugar free lack sufficient amounts of Copper and Phosphorus
• 100 calories of Cookies, vanilla sandwich with creme filling lack sufficient amounts of Selenium
• Both Cookies, sugar wafer, with creme filling, sugar free as well as Cookies, vanilla sandwich with creme filling lack sufficient amounts of Calcium, Magnesium, Potassium and Zinc in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Cookies, sugar wafer, with creme filling, sugar free have 1.3 times more Fat, 1.3 times more Saturated Fat, 1.3 times more Omega 3, 1.3 times more Omega 6 and 8.7 times more Fiber than Cookies, vanilla sandwich with creme filling.
• While 100 kcal of Cookies, vanilla sandwich with creme filling contain more Sugars than Cookies, sugar wafer, with creme filling, sugar free.
• Both Cookies, sugar wafer, with creme filling, sugar free and Cookies, vanilla sandwich with creme filling offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Cookies, vanilla sandwich with creme filling provide inadequate amounts of Fiber
• Both Cookies, sugar wafer, with creme filling, sugar free as well as Cookies, vanilla sandwich with creme filling provide inadequate amounts of Protein in 100 calories.