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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Puff pastry, frozen, ready-to-bake, baked	Cookies, sugar wafers with creme filling, regular	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	107% 1.3mg	12.2% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	78.8% 1.02mg	36.6% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	94% 15mg	54% 8.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	31.4% 1.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.8% 0.075mg	13% 0.17mg	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	54.6% 218μg	76.4% 306μg	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	14.6% 2.2mg	66% 9.92mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	54% 64.7μg	6.95% 8.33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

Nutrient Comparison: Puff pastry, frozen, ready-to-bake, baked VS Cookies, sugar wafers with creme filling, regular per 14 oz

Compare the macro and micronutrient content in 14 oz of Puff pastry, frozen, ready-to-bake, baked versus 14 oz of Cookies, sugar wafers with creme filling, regular to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Puff pastry, frozen, ready-to-bake, baked have 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.
• While 14 oz of Cookies, sugar wafers with creme filling, regular contain 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.
• 14 ounces of Puff pastry, frozen, ready-to-bake, baked have insufficient amounts of Vitamin B5 and Vitamin B6
• 14 ounces of Cookies, sugar wafers with creme filling, regular have insufficient amounts of Vitamin K
• Both Puff pastry, frozen, ready-to-bake, baked as well as Cookies, sugar wafers with creme filling, regular have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

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

• 14 ounces of Puff pastry, frozen, ready-to-bake, baked have 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.
• While 14 oz of Cookies, sugar wafers with creme filling, regular contain 2.7 times more Calcium, 1.4 times more Iron and 1.9 times more Potassium than Puff pastry, frozen, ready-to-bake, baked.
• Both Puff pastry, frozen, ready-to-bake, baked and Cookies, sugar wafers with creme filling, regular contain similar levels of Magnesium, Manganese and Phosphorus per 14 ounces.
• 14 ounces of Puff pastry, frozen, ready-to-bake, baked lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Puff pastry, frozen, ready-to-bake, baked have 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.
• While 14 oz of Cookies, sugar wafers with creme filling, regular contain 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.
• Both Puff pastry, frozen, ready-to-bake, baked and Cookies, sugar wafers with creme filling, regular offer comparable quantities of Energy and Fiber per 14 ounces.