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

Weight per 300 calories

• Cookies, chocolate, made with rice cereal: 68.2g
• Cookies, gluten-free, chocolate sandwich, with creme filling: 63.3g

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, made with rice cereal or Cookies, gluten-free, chocolate sandwich, with creme filling?

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate, made with rice cereal	3%	40%	57%
Cookies, gluten-free, chocolate sandwich, with creme filling	2%	34%	64%

Macro Nutrients

	Cookies, chocolate, made with rice cereal	Cookies, gluten-free, chocolate sandwich, with creme filling	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	13.6% 13g	11.7% 11.3g	97g per day for Men 19-50 years
Saturated Fat	24% 7.7g	15.6% 5g	32g per day for Men 19-50 years
Omega 3	6.56% 0.11g	2.2% 0.035g	1.6g per day for Men 19-50 years
Omega 6	11.5% 1.95g	6.5% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33% 43g	37% 48g	130g per day for Men 19-50 years
Sugars	38% 27.5g	42.8% 31g	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	% 0.63g	g per day for Men 19-50 years
Sucrose	NA	% 30g	g per day for Men 19-50 years
Fiber	2.87% 1.1g	4.16% 1.6g	38g per day for Men 19-50 years
Protein	3.93% 2.2g	2.48% 1.4g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate, made with rice cereal	Cookies, gluten-free, chocolate sandwich, with creme filling	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.7% 0.24mg	2.64% 0.032mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	3.7% 0.048mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	1.54% 0.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	1.9% 0.095mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.2% 0.22mg	0% 0mg	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	4.1% 16.4μg	0% 0μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2% 0.048μg	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	8.9% 1.34mg	9.75% 1.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.27% 2.73μg	13.5% 16.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate, made with rice cereal	Cookies, gluten-free, chocolate sandwich, with creme filling	Recommended Dietary Allowance
Calcium	2.2% 22mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	13.6% 0.12mg	18.4% 0.17mg	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	21.2% 1.7mg	22.2% 1.78mg	8mg per day for Men 19-50 years
Magnesium	6.17% 26mg	6.03% 25.3mg	420mg per day for Men 19-50 years
Manganese	NA	14% 0.33mg	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	9.35% 65.5mg	6.33% 44.3mg	700mg per day for Men 19-50 years
Potassium	4.55% 155mg	2.92% 99mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.34μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	9.55% 143mg	11.6% 174mg	1500mg per day for Men 19-50 years
Zinc	4.15% 0.46mg	3.8% 0.42mg	11mg per day for Men 19-50 years
Water	0.24% 8.88g	0.049% 1.8g	3700g per day for Men 19-50 years

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

• Cookies, chocolate, made with rice cereal have 7.5 times more Vitamin B1, 5.7 times more Vitamin B2, 9.8 times more Vitamin B3, more Vitamin B6 and more Vitamin B9 than Cookies, gluten-free, chocolate sandwich, with creme filling.
• While Cookies, gluten-free, chocolate sandwich, with creme filling contain 5.9 times more Vitamin K than Cookies, chocolate, made with rice cereal.
• Both Cookies, chocolate, made with rice cereal and Cookies, gluten-free, chocolate sandwich, with creme filling have similar amounts of Vitamin E per 300 kcal.
• Both Cookies, chocolate, made with rice cereal as well as Cookies, gluten-free, chocolate sandwich, with creme filling have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

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

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

Comparison of macro-nutrients per 300 calories:

• Cookies, chocolate, made with rice cereal have 1.5 times more Saturated Fat, 3 times more Omega 3, 1.8 times more Omega 6 and 1.6 times more Protein than Cookies, gluten-free, chocolate sandwich, with creme filling.
• While Cookies, gluten-free, chocolate sandwich, with creme filling contain 1.5 times more Fiber than Cookies, chocolate, made with rice cereal.
• Both Cookies, chocolate, made with rice cereal and Cookies, gluten-free, chocolate sandwich, with creme filling have similar amounts of Energy, Fat, Carbohydrate and Sugars per 300 kcal.
• Both Cookies, chocolate, made with rice cereal as well as Cookies, gluten-free, chocolate sandwich, with creme filling have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.