Comparing Nutrients in 300 calories Cookies, chocolate sandwich, with creme filling, reduced fat VS Cookies, oatmeal sandwich, with creme filling

Weight per 300 calories

• Cookies, chocolate sandwich, with creme filling, reduced fat: 68.8g
• Cookies, oatmeal sandwich, with creme filling: 75.4g

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 sandwich, with creme filling, reduced fat or Cookies, oatmeal sandwich, with creme filling?

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate sandwich, with creme filling, reduced fat	3%	27%	70%
Cookies, oatmeal sandwich, with creme filling	3%	41%	56%

Macro Nutrients

	Cookies, chocolate sandwich, with creme filling, reduced fat	Cookies, oatmeal sandwich, with creme filling	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	9.4% 9.1g	14.2% 13.8g	97g per day for Men 19-50 years
Saturated Fat	6.32% 2.02g	12.3% 3.94g	32g per day for Men 19-50 years
Omega 3	17.7% 0.28g	20.8% 0.33g	1.6g per day for Men 19-50 years
Omega 6	12% 2.07g	31% 5.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40.3% 52.4g	32.2% 42g	130g per day for Men 19-50 years
Sugars	39% 28.3g	32.6% 23.6g	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	5.25% 2g	5.16% 1.96g	38g per day for Men 19-50 years
Protein	3.6% 2.02g	3.5% 1.97g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate sandwich, with creme filling, reduced fat	Cookies, oatmeal sandwich, with creme filling	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.084% 0.75μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.6% 0.2mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.8% 0.14mg	6.44% 0.084mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.6% 1.54mg	5.4% 0.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.33% 0.12mg	4.34% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.06% 0.014mg	2.67% 0.035mg	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	11.7% 46.8μg	7.16% 28.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.31% 0.008μg	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	0.13% 0.75IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.7% 1.16mg	11% 1.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.17% 11μg	3.4% 4.07μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate sandwich, with creme filling, reduced fat	Cookies, oatmeal sandwich, with creme filling	Recommended Dietary Allowance
Calcium	0% 0mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	14.4% 0.13mg	11.5% 0.1mg	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	27.4% 2.2mg	17.7% 1.4mg	8mg per day for Men 19-50 years
Magnesium	4.1% 17.2mg	6.3% 26.4mg	420mg per day for Men 19-50 years
Manganese	NA	27% 0.62mg	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	6.5% 45.4mg	10% 71mg	700mg per day for Men 19-50 years
Potassium	3.56% 121mg	3% 103mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.1μg	9.3% 5.13μg	55μg per day for Men 19-50 years
Sodium	21.6% 324mg	25% 377mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	4.6% 0.51mg	11mg per day for Men 19-50 years
Water	0.12% 4.3g	0.45% 16.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cookies, chocolate sandwich, with creme filling, reduced fat vs Cookies, oatmeal sandwich, with creme filling:

• Cookies, chocolate sandwich, with creme filling, reduced fat have 1.7 times more Vitamin B2, 1.8 times more Vitamin B3, 1.6 times more Vitamin B9 and 2.7 times more Vitamin K than Cookies, oatmeal sandwich, with creme filling.
• While Cookies, oatmeal sandwich, with creme filling contain 1.9 times more Vitamin B5 and 1.4 times more Vitamin E than Cookies, chocolate sandwich, with creme filling, reduced fat.
• Both Cookies, chocolate sandwich, with creme filling, reduced fat and Cookies, oatmeal sandwich, with creme filling have similar amounts of Vitamin B1 per 300 kcal.
• Both Cookies, chocolate sandwich, with creme filling, reduced fat as well as Cookies, oatmeal sandwich, with creme filling have insufficient amounts of Vitamin A, Vitamin B6, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Cookies, chocolate sandwich, with creme filling, reduced fat vs Cookies, oatmeal sandwich, with creme filling:

• Cookies, chocolate sandwich, with creme filling, reduced fat have 1.3 times more Copper, 1.5 times more Iron and 1.8 times more Selenium than Cookies, oatmeal sandwich, with creme filling.
• While Cookies, oatmeal sandwich, with creme filling contain 1.5 times more Magnesium, 1.6 times more Phosphorus and 1.5 times more Zinc than Cookies, chocolate sandwich, with creme filling, reduced fat.
• Both Cookies, chocolate sandwich, with creme filling, reduced fat and Cookies, oatmeal sandwich, with creme filling have similar amounts of Potassium and Sodium per 300 kcal.
• Both Cookies, chocolate sandwich, with creme filling, reduced fat as well as Cookies, oatmeal sandwich, with creme filling have insufficient amounts of Calcium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cookies, chocolate sandwich, with creme filling, reduced fat have 1.3 times more Carbohydrate than Cookies, oatmeal sandwich, with creme filling.
• While Cookies, oatmeal sandwich, with creme filling contain 1.5 times more Fat, 1.9 times more Saturated Fat and 2.5 times more Omega 6 than Cookies, chocolate sandwich, with creme filling, reduced fat.
• Both Cookies, chocolate sandwich, with creme filling, reduced fat and Cookies, oatmeal sandwich, with creme filling have similar amounts of Energy, Omega 3, Sugars, Fiber and Protein per 300 kcal.
• Both Cookies, chocolate sandwich, with creme filling, reduced fat as well as Cookies, oatmeal sandwich, with creme filling have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.