Comparing Nutrients in 14 ounces Cookies, sugar wafers with creme filling, regular VS Puff pastry, frozen, ready-to-bake, baked

Macros Ratio

	Protein	Fat	Carbs
Cookies, sugar wafers with creme filling, regular	3%	41%	56%
Puff pastry, frozen, ready-to-bake, baked	5%	62%	33%

Macro Nutrients

	Cookies, sugar wafers with creme filling, regular	Puff pastry, frozen, ready-to-bake, baked	Recommended Dietary Allowance
Energy	68.7% 1992kcal	76.4% 2215kcal	2900kcal per day for Men 19-50 years
Fat	95% 92g	158% 153g	97g per day for Men 19-50 years
Saturated Fat	148% 47.2g	68.2% 22g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	642% 10.3g	1.6g per day for Men 19-50 years
Omega 6	59.6% 10g	459% 78g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	216% 280g	140% 181g	130g per day for Men 19-50 years
Sugars	235% 170g	4.1% 2.98g	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	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 161g	NA	g per day for Men 19-50 years
Fiber	16.7% 6.35g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	27.2% 15.2g	52.4% 29.4g	56g per day for Men 19-50 years

Vitamins

	Cookies, sugar wafers with creme filling, regular	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	12.2% 0.15mg	107% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36.6% 0.48mg	78.8% 1.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54% 8.66mg	94% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.4% 1.57mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	5.8% 0.075mg	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	76.4% 306μg	54.6% 218μg	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	66% 9.92mg	14.6% 2.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.95% 8.33μg	54% 64.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, sugar wafers with creme filling, regular	Puff pastry, frozen, ready-to-bake, baked	Recommended Dietary Allowance
Calcium	10.7% 107mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	29% 0.26mg	50.7% 0.46mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	185% 15mg	129% 10.3mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	85.4% 1.96mg	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	41% 286mg	34% 238mg	700mg per day for Men 19-50 years
Potassium	13.7% 464mg	7.24% 246mg	3400mg per day for Men 19-50 years
Selenium	26.7% 14.7μg	177% 97μg	55μg per day for Men 19-50 years
Sodium	27.3% 409mg	67% 1004mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	19.5% 2.14mg	11mg per day for Men 19-50 years
Water	0.18% 6.6g	0.79% 29.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cookies, sugar wafers with creme filling, regular vs Puff pastry, frozen, ready-to-bake, baked:

• Cookies, sugar wafers with creme filling, regular have more Vitamin B5, 2.3 times more Vitamin B6, 1.4 times more Vitamin B9 and 4.5 times more Vitamin E than Puff pastry, frozen, ready-to-bake, baked.
• While Puff pastry, frozen, ready-to-bake, baked contains 8.7 times more Vitamin B1, 2.2 times more Vitamin B2, 1.7 times more Vitamin B3 and 7.8 times more Vitamin K than Cookies, sugar wafers with creme filling, regular.
• Both Cookies, sugar wafers with creme filling, regular as well as Puff pastry, frozen, ready-to-bake, baked have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cookies, sugar wafers with creme filling, regular vs Puff pastry, frozen, ready-to-bake, baked:

• Cookies, sugar wafers with creme filling, regular have 2.7 times more Calcium, 1.4 times more Iron and 1.9 times more Potassium than Puff pastry, frozen, ready-to-bake, baked.
• While Puff pastry, frozen, ready-to-bake, baked contains 1.7 times more Copper, 6.6 times more Selenium, 2.5 times more Sodium and 1.3 times more Zinc than Cookies, sugar wafers with creme filling, regular.
• Both Cookies, sugar wafers with creme filling, regular and Puff pastry, frozen, ready-to-bake, baked have similar amounts of Magnesium, Manganese and Phosphorus per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cookies, sugar wafers with creme filling, regular have 2.2 times more Saturated Fat, 1.5 times more Carbohydrate and 57.3 times more Sugars than Puff pastry, frozen, ready-to-bake, baked.
• While Puff pastry, frozen, ready-to-bake, baked contains 1.7 times more Fat, 28.1 times more Omega 3, 7.7 times more Omega 6 and 1.9 times more Protein than Cookies, sugar wafers with creme filling, regular.
• Both Cookies, sugar wafers with creme filling, regular and Puff pastry, frozen, ready-to-bake, baked have similar amounts of Energy and Fiber per 14 oz.
• Both Cookies, sugar wafers with creme filling, regular as well as Puff pastry, frozen, ready-to-bake, baked have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.