Comparing Nutrients in 300 calories Cookies, chocolate chip sandwich, with creme filling VS Cookies, chocolate, made with rice cereal

Weight per 300 calories

• Cookies, chocolate chip sandwich, with creme filling: 70.6g
• Cookies, chocolate, made with rice cereal: 68.2g

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

Which food has more nutrients per 300 calories - Cookies, chocolate chip sandwich, with creme filling or Cookies, chocolate, made with rice cereal?

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate chip sandwich, with creme filling	3%	37%	60%
Cookies, chocolate, made with rice cereal	3%	40%	57%

Macro Nutrients

	Cookies, chocolate chip sandwich, with creme filling	Cookies, chocolate, made with rice cereal	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.5g	13.6% 13g	97g per day for Men 19-50 years
Saturated Fat	13% 4.15g	24% 7.7g	32g per day for Men 19-50 years
Omega 3	16.4% 0.26g	6.56% 0.11g	1.6g per day for Men 19-50 years
Omega 6	25% 4.25g	11.5% 1.95g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34.5% 45g	33% 43g	130g per day for Men 19-50 years
Sugars	37.2% 27g	38% 27.5g	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	0% 0g	2.87% 1.1g	38g per day for Men 19-50 years
Protein	3.7% 2.08g	3.93% 2.2g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate chip sandwich, with creme filling	Cookies, chocolate, made with rice cereal	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.5% 0.17mg	19.7% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9% 0.12mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.08% 1.3mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.03% 0.013mg	17.2% 0.22mg	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	9.9% 39.5μg	4.1% 16.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.59% 0.014μg	2% 0.048μg	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	8.66% 1.3mg	8.9% 1.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.47% 2.96μg	2.27% 2.73μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate chip sandwich, with creme filling	Cookies, chocolate, made with rice cereal	Recommended Dietary Allowance
Calcium	0% 0mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	13.6% 0.12mg	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	9.35% 0.75mg	21.2% 1.7mg	8mg per day for Men 19-50 years
Magnesium	4.2% 17.6mg	6.17% 26mg	420mg per day for Men 19-50 years
Manganese	NA	NA	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	5.95% 41.6mg	9.35% 65.5mg	700mg per day for Men 19-50 years
Potassium	1.95% 66.4mg	4.55% 155mg	3400mg per day for Men 19-50 years
Selenium	15% 8.33μg	11.5% 6.34μg	55μg per day for Men 19-50 years
Sodium	13% 197mg	9.55% 143mg	1500mg per day for Men 19-50 years
Zinc	4.43% 0.49mg	4.15% 0.46mg	11mg per day for Men 19-50 years
Water	0.29% 10.6g	0.24% 8.88g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cookies, chocolate chip sandwich, with creme filling vs Cookies, chocolate, made with rice cereal:

• Cookies, chocolate chip sandwich, with creme filling have 2.4 times more Vitamin B9 than Cookies, chocolate, made with rice cereal.
• While Cookies, chocolate, made with rice cereal contain 1.4 times more Vitamin B1, 2.3 times more Vitamin B2, 1.9 times more Vitamin B3 and 16.7 times more Vitamin B6 than Cookies, chocolate chip sandwich, with creme filling.
• Both Cookies, chocolate chip sandwich, with creme filling and Cookies, chocolate, made with rice cereal have similar amounts of Vitamin E per 300 kcal.
• Both Cookies, chocolate chip sandwich, with creme filling as well as Cookies, chocolate, made with rice cereal have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Cookies, chocolate chip sandwich, with creme filling vs Cookies, chocolate, made with rice cereal:

• Cookies, chocolate chip sandwich, with creme filling have 1.2 times more Copper, 1.3 times more Selenium and 1.4 times more Sodium than Cookies, chocolate, made with rice cereal.
• While Cookies, chocolate, made with rice cereal contain 2.3 times more Iron, 1.5 times more Magnesium, 1.6 times more Phosphorus and 2.3 times more Potassium than Cookies, chocolate chip sandwich, with creme filling.
• Both Cookies, chocolate chip sandwich, with creme filling and Cookies, chocolate, made with rice cereal have similar amounts of Zinc per 300 kcal.
• Both Cookies, chocolate chip sandwich, with creme filling as well as Cookies, chocolate, made with rice cereal have insufficient amounts of Calcium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cookies, chocolate chip sandwich, with creme filling have 2.5 times more Omega 3 and 2.2 times more Omega 6 than Cookies, chocolate, made with rice cereal.
• While Cookies, chocolate, made with rice cereal contain 1.9 times more Saturated Fat than Cookies, chocolate chip sandwich, with creme filling.
• Both Cookies, chocolate chip sandwich, with creme filling and Cookies, chocolate, made with rice cereal have similar amounts of Energy, Fat, Carbohydrate, Sugars and Protein per 300 kcal.
• Both Cookies, chocolate chip sandwich, with creme filling as well as Cookies, chocolate, made with rice cereal have insufficient amounts of Cholesterol, Glucose, Sucrose and Fiber in 300 kcal.