Comparing Nutrients in 300 calories Cookies, chocolate chip, commercially prepared, special dietary VS Puff pastry, frozen, ready-to-bake, baked

Weight per 300 calories

• Cookies, chocolate chip, commercially prepared, special dietary: 66.7g
• Puff pastry, frozen, ready-to-bake, baked: 53.8g

Both foods have similar energy densities which is very high in comparison to other foods.

Discover which food has more nutrients per 300 calories - Cookies, chocolate chip, commercially prepared, special dietary or Puff pastry, frozen, ready-to-bake, baked?

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate chip, commercially prepared, special dietary	3%	33%	64%
Puff pastry, frozen, ready-to-bake, baked	5%	62%	33%

Macro Nutrients

	Cookies, chocolate chip, commercially prepared, special dietary	Puff pastry, frozen, ready-to-bake, baked	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	11.5% 11g	21.3% 20.7g	97g per day for Men 19-50 years
Saturated Fat	8.7% 2.8g	9.24% 2.96g	32g per day for Men 19-50 years
Omega 3	14.4% 0.23g	87% 1.4g	1.6g per day for Men 19-50 years
Omega 6	18.3% 3.1g	62% 10.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	37.6% 49g	19% 24.6g	130g per day for Men 19-50 years
Sugars	36.6% 26.5g	0.56% 0.4g	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	2.8% 1.07g	2.12% 0.81g	38g per day for Men 19-50 years
Protein	4.64% 2.6g	7.1% 3.98g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate chip, commercially prepared, special dietary	Puff pastry, frozen, ready-to-bake, baked	Recommended Dietary Allowance
Vitamin A	0.074% 0.67μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.7% 0.25mg	14.5% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.64% 0.13mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	12.8% 2.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.68% 0.13mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.92% 0.012mg	0.79% 0.01mg	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	9% 36μg	7.4% 29.6μg	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	4.7% 0.71mg	1.97% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.22% 2.67μg	7.3% 8.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate chip, commercially prepared, special dietary	Puff pastry, frozen, ready-to-bake, baked	Recommended Dietary Allowance
Calcium	3.07% 30.7mg	0.54% 5.38mg	1000mg per day for Men 19-50 years
Copper	16% 0.15mg	6.87% 0.062mg	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	29% 2.33mg	17.5% 1.4mg	8mg per day for Men 19-50 years
Magnesium	3.33% 14mg	2.05% 8.6mg	420mg per day for Men 19-50 years
Manganese	10.6% 0.24mg	11.6% 0.27mg	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	10.4% 72.7mg	4.6% 32.3mg	700mg per day for Men 19-50 years
Potassium	3.9% 133mg	0.98% 33.3mg	3400mg per day for Men 19-50 years
Selenium	3.15% 1.73μg	24% 13μg	55μg per day for Men 19-50 years
Sodium	11% 163mg	9.07% 136mg	1500mg per day for Men 19-50 years
Zinc	2.85% 0.31mg	2.64% 0.29mg	11mg per day for Men 19-50 years
Water	0.092% 3.4g	0.11% 3.98g	3700g per day for Men 19-50 years

Cookies, Chocolate Chip, Commercially Prepared, Special Dietary VS Puff Pastry, Frozen, Ready-to-bake, Baked Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cookies, chocolate chip, commercially prepared, special dietary or Puff pastry, frozen, ready-to-bake, baked?

Lets compare vitamin content per 300 calories of Cookies, chocolate chip, commercially prepared, special dietary vs Puff pastry, frozen, ready-to-bake, baked:

• 300 calories of Cookies, chocolate chip, commercially prepared, special dietary have 1.4 times more Vitamin B1 and 1.2 times more Vitamin B9 than Puff pastry, frozen, ready-to-bake, baked.
• While 300 kcal of Puff pastry, frozen, ready-to-bake, baked contain 3.3 times more Vitamin K than Cookies, chocolate chip, commercially prepared, special dietary.
• Both Cookies, chocolate chip, commercially prepared, special dietary and Puff pastry, frozen, ready-to-bake, baked provide similar amounts of Vitamin B2 and Vitamin B3 per 300 calories.
• 300 calories of Cookies, chocolate chip, commercially prepared, special dietary have insufficient amounts of Vitamin K
• Both Cookies, chocolate chip, commercially prepared, special dietary as well as Puff pastry, frozen, ready-to-bake, baked have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B6, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 300 calories.

Comparing minerals per 300 calories for Cookies, chocolate chip, commercially prepared, special dietary vs Puff pastry, frozen, ready-to-bake, baked:

• 300 calories of Cookies, chocolate chip, commercially prepared, special dietary have 2.4 times more Copper, 1.7 times more Iron and 2.3 times more Phosphorus than Puff pastry, frozen, ready-to-bake, baked.
• While 300 kcal of Puff pastry, frozen, ready-to-bake, baked contain 7.6 times more Selenium than Cookies, chocolate chip, commercially prepared, special dietary.
• Both Cookies, chocolate chip, commercially prepared, special dietary and Puff pastry, frozen, ready-to-bake, baked contain similar levels of Manganese and Sodium per 300 calories.
• 300 calories of Cookies, chocolate chip, commercially prepared, special dietary lack sufficient amounts of Selenium
• 300 calories of Puff pastry, frozen, ready-to-bake, baked lack sufficient amounts of Phosphorus
• Both Cookies, chocolate chip, commercially prepared, special dietary as well as Puff pastry, frozen, ready-to-bake, baked lack sufficient amounts of Calcium, Magnesium, Potassium and Zinc in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cookies, chocolate chip, commercially prepared, special dietary have 2 times more Carbohydrate and 65.8 times more Sugars than Puff pastry, frozen, ready-to-bake, baked.
• While 300 kcal of Puff pastry, frozen, ready-to-bake, baked contain 1.8 times more Fat, 6 times more Omega 3, 3.4 times more Omega 6 and 1.5 times more Protein than Cookies, chocolate chip, commercially prepared, special dietary.
• Both Cookies, chocolate chip, commercially prepared, special dietary and Puff pastry, frozen, ready-to-bake, baked offer comparable quantities of Energy and Saturated Fat per 300 calories.
• 300 calories of Cookies, chocolate chip, commercially prepared, special dietary provide inadequate amounts of Protein
• Both Cookies, chocolate chip, commercially prepared, special dietary as well as Puff pastry, frozen, ready-to-bake, baked provide inadequate amounts of Fiber in 300 calories.