Comparing Nutrients in 100 calories Cookies, sugar wafer, with creme filling, sugar free VS Puff pastry, frozen, ready-to-bake, baked

Weight per 100 calories

• Cookies, sugar wafer, with creme filling, sugar free: 19g
• Puff pastry, frozen, ready-to-bake, baked: 18g

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 Puff pastry, frozen, ready-to-bake, baked?

Macros Ratio

	Protein	Fat	Carbs
Cookies, sugar wafer, with creme filling, sugar free	3%	48%	49%
Puff pastry, frozen, ready-to-bake, baked	5%	62%	33%

Macro Nutrients

	Cookies, sugar wafer, with creme filling, sugar free	Puff pastry, frozen, ready-to-bake, baked	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	5.55% 5.4g	7.1% 6.9g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.8g	3.1% 0.99g	32g per day for Men 19-50 years
Omega 3	8.75% 0.14g	29% 0.46g	1.6g per day for Men 19-50 years
Omega 6	11% 1.9g	20.7% 3.5g	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	6.3% 8.2g	130g per day for Men 19-50 years
Sugars	0% 0g	0.19% 0.13g	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	0.71% 0.27g	38g per day for Men 19-50 years
Protein	1.2% 0.67g	2.37% 1.33g	56g per day for Men 19-50 years

Vitamins

	Cookies, sugar wafer, with creme filling, sugar free	Puff pastry, frozen, ready-to-bake, baked	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	4.82% 0.058mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.17% 0.028mg	3.56% 0.046mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.1% 0.34mg	4.26% 0.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.37% 0.018mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.13% 0.002mg	0.26% 0.003mg	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	2.46% 9.86μg	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	0.66% 0.099mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.41% 0.49μg	2.43% 2.92μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, sugar wafer, with creme filling, sugar free	Puff pastry, frozen, ready-to-bake, baked	Recommended Dietary Allowance
Calcium	0% 0mg	0.18% 1.8mg	1000mg per day for Men 19-50 years
Copper	0.8% 0.007mg	2.3% 0.021mg	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	5.82% 0.47mg	8mg per day for Men 19-50 years
Magnesium	0.31% 1.3mg	0.68% 2.87mg	420mg per day for Men 19-50 years
Manganese	2.08% 0.048mg	3.86% 0.089mg	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	1.54% 10.8mg	700mg per day for Men 19-50 years
Potassium	0.32% 10.7mg	0.33% 11mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	8% 4.4μg	55μg per day for Men 19-50 years
Sodium	0.89% 13.4mg	3.02% 45.3mg	1500mg per day for Men 19-50 years
Zinc	0.34% 0.038mg	0.88% 0.097mg	11mg per day for Men 19-50 years
Water	0.004% 0.13g	0.036% 1.33g	3700g per day for Men 19-50 years

Cookies, Sugar Wafer, With Creme Filling, Sugar Free VS Puff Pastry, Frozen, Ready-to-bake, Baked Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Cookies, sugar wafer, with creme filling, sugar free or Puff pastry, frozen, ready-to-bake, baked?

Lets compare vitamin content per 100 calories of Cookies, sugar wafer, with creme filling, sugar free vs Puff pastry, frozen, ready-to-bake, baked:

• 100 calories of Cookies, sugar wafer, with creme filling, sugar free have 5.9 times more Vitamin E than Puff pastry, frozen, ready-to-bake, baked.
• While 100 kcal of Puff pastry, frozen, ready-to-bake, baked contain 1.3 times more Vitamin B1, 1.6 times more Vitamin B2, 2 times more Vitamin B3 and 6 times more Vitamin K than Cookies, sugar wafer, with creme filling, sugar free.
• 100 calories of Cookies, sugar wafer, with creme filling, sugar free have insufficient amounts of Vitamin B9 and Vitamin K
• 100 calories of Puff pastry, frozen, ready-to-bake, baked have insufficient amounts of Vitamin E
• Both Cookies, sugar wafer, with creme filling, sugar free as well as Puff pastry, frozen, ready-to-bake, baked have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B6, Vitamin B12, Vitamin C and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Cookies, sugar wafer, with creme filling, sugar free vs Puff pastry, frozen, ready-to-bake, baked:

• 100 kcal of Puff pastry, frozen, ready-to-bake, baked contain 2.9 times more Copper, 1.9 times more Iron, 1.9 times more Manganese, 3.7 times more Selenium and 3.4 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
• Both Cookies, sugar wafer, with creme filling, sugar free as well as Puff pastry, frozen, ready-to-bake, baked lack sufficient amounts of Calcium, Magnesium, Phosphorus, 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 1.5 times more Carbohydrate and 10 times more Fiber than Puff pastry, frozen, ready-to-bake, baked.
• While 100 kcal of Puff pastry, frozen, ready-to-bake, baked contain 1.3 times more Fat, 3.3 times more Omega 3, 1.9 times more Omega 6 and 2 times more Protein than Cookies, sugar wafer, with creme filling, sugar free.
• Both Cookies, sugar wafer, with creme filling, sugar free and Puff pastry, frozen, ready-to-bake, baked offer comparable quantities of Energy and Saturated Fat per 100 calories.
• 100 calories of Cookies, sugar wafer, with creme filling, sugar free provide inadequate amounts of Protein
• 100 calories of Puff pastry, frozen, ready-to-bake, baked provide inadequate amounts of Fiber