Comparing Nutrients in 1 kilogram Puff pastry, frozen, ready-to-bake, baked VS Cookies, sugar wafer, with creme filling, sugar free

Macros Ratio

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

Macro Nutrients

	Puff pastry, frozen, ready-to-bake, baked	Cookies, sugar wafer, with creme filling, sugar free	Recommended Dietary Allowance
Energy	192% 5580kcal	183% 5310kcal	2900kcal per day for Men 19-50 years
Fat	397% 385g	295% 286g	97g per day for Men 19-50 years
Saturated Fat	172% 55g	133% 42.6g	32g per day for Men 19-50 years
Omega 3	1618% 26g	464% 7.43g	1.6g per day for Men 19-50 years
Omega 6	1155% 196g	589% 100g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	352% 457g	510% 663g	130g per day for Men 19-50 years
Sugars	10.3% 7.5g	0% 0g	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	39.5% 15g	376% 143g	38g per day for Men 19-50 years
Protein	132% 74g	63.8% 35.7g	56g per day for Men 19-50 years

Vitamins

	Puff pastry, frozen, ready-to-bake, baked	Cookies, sugar wafer, with creme filling, sugar free	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	269% 3.23mg	200% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	198% 2.58mg	115% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	238% 38mg	113% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	19.6% 0.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.6% 0.19mg	6.92% 0.09mg	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	138% 550μg	105% 420μg	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	36.7% 5.5mg	205% 31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	136% 163μg	21.7% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puff pastry, frozen, ready-to-bake, baked	Cookies, sugar wafer, with creme filling, sugar free	Recommended Dietary Allowance
Calcium	10% 100mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	128% 1.15mg	42.2% 0.38mg	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	325% 26mg	161% 13mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	16.7% 70mg	420mg per day for Men 19-50 years
Manganese	215% 4.95mg	110% 2.54mg	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	85.7% 600mg	57% 400mg	700mg per day for Men 19-50 years
Potassium	18.2% 620mg	16.8% 570mg	3400mg per day for Men 19-50 years
Selenium	445% 245μg	115% 63μg	55μg per day for Men 19-50 years
Sodium	169% 2530mg	47.3% 710mg	1500mg per day for Men 19-50 years
Zinc	49% 5.4mg	18% 2mg	11mg per day for Men 19-50 years
Water	2% 74g	0.19% 7g	3700g per day for Men 19-50 years

Nutrient Comparison: Puff pastry, frozen, ready-to-bake, baked VS Cookies, sugar wafer, with creme filling, sugar free per 1 kg

Compare the macro and micronutrient content in 1 kg of Puff pastry, frozen, ready-to-bake, baked versus 1 kg of Cookies, sugar wafer, with creme filling, sugar free to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Puff pastry, frozen, ready-to-bake, baked vs Cookies, sugar wafer, with creme filling, sugar free:

• 1 kilogram of Puff pastry, frozen, ready-to-bake, baked has 1.3 times more Vitamin B1, 1.7 times more Vitamin B2, 2.1 times more Vitamin B3, 1.3 times more Vitamin B9 and 6.3 times more Vitamin K than Cookies, sugar wafer, with creme filling, sugar free.
• While 1 kg of Cookies, sugar wafer, with creme filling, sugar free contains 5.6 times more Vitamin E than Puff pastry, frozen, ready-to-bake, baked.
• Both Puff pastry, frozen, ready-to-bake, baked as well as Cookies, sugar wafer, with creme filling, sugar free have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B6, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Puff pastry, frozen, ready-to-bake, baked vs Cookies, sugar wafer, with creme filling, sugar free:

• 1 kilogram of Puff pastry, frozen, ready-to-bake, baked has 3 times more Copper, 2 times more Iron, 2.3 times more Magnesium, 1.9 times more Manganese, 1.5 times more Phosphorus, 3.9 times more Selenium, 3.6 times more Sodium and 2.7 times more Zinc than Cookies, sugar wafer, with creme filling, sugar free.
• 1 kilogram of Cookies, sugar wafer, with creme filling, sugar free lack sufficient amounts of Magnesium and Zinc
• Both Puff pastry, frozen, ready-to-bake, baked as well as Cookies, sugar wafer, with creme filling, sugar free lack sufficient amounts of Calcium and Potassium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Puff pastry, frozen, ready-to-bake, baked has 1.3 times more Fat, 1.3 times more Saturated Fat, 3.5 times more Omega 3, 2 times more Omega 6 and 2.1 times more Protein than Cookies, sugar wafer, with creme filling, sugar free.
• While 1 kg of Cookies, sugar wafer, with creme filling, sugar free contains 1.4 times more Carbohydrate and 9.5 times more Fiber than Puff pastry, frozen, ready-to-bake, baked.
• Both Puff pastry, frozen, ready-to-bake, baked and Cookies, sugar wafer, with creme filling, sugar free offer comparable quantities of Energy per one kilogram.