Comparing Nutrients in 300 calories Cookies, chocolate sandwich, with extra creme filling VS Cookies, fig bars

Weight per 300 calories

• Cookies, chocolate sandwich, with extra creme filling: 60.4g
• Cookies, fig bars: 86.2g

Cookies, chocolate sandwich, with extra creme filling have 1.4 times more energy per 100g than Cookies, fig bars. It has very high energy density when compared to other foods. Cookies, fig bars having high energy density.

Which food has more nutrients per 300 calories - Cookies, chocolate sandwich, with extra creme filling or Cookies, fig bars?

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate sandwich, with extra creme filling	3%	43%	54%
Cookies, fig bars	4%	18%	78%

Macro Nutrients

	Cookies, chocolate sandwich, with extra creme filling	Cookies, fig bars	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	15.3% 15g	6.5% 6.3g	97g per day for Men 19-50 years
Saturated Fat	10.3% 3.3g	3.03% 0.97g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	9.8% 0.16g	1.6g per day for Men 19-50 years
Omega 6	8.6% 1.46g	13% 2.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.7% 41g	47% 61g	130g per day for Men 19-50 years
Sugars	38.3% 27.8g	55% 40g	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	0.3% 0.22g	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	% 0.66g	NA	g per day for Men 19-50 years
Sucrose	% 27g	NA	g per day for Men 19-50 years
Fiber	4.3% 1.63g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	4.67% 2.6g	5.7% 3.2g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate sandwich, with extra creme filling	Cookies, fig bars	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.86% 7.76μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.8% 0.069mg	11.4% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.57% 0.072mg	14.4% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.3% 1.17mg	10% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.7% 0.086mg	6.28% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	4.97% 0.065mg	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	6.94% 27.8μg	7.54% 30μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.5% 0.012μg	3.23% 0.078μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.29% 0.26mg	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	7.6% 1.14mg	3.74% 0.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.1% 3.74μg	4.17% 5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate sandwich, with extra creme filling	Cookies, fig bars	Recommended Dietary Allowance
Calcium	0.97% 9.66mg	5.5% 55mg	1000mg per day for Men 19-50 years
Copper	22.6% 0.2mg	14% 0.13mg	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	59% 4.7mg	31.3% 2.5mg	8mg per day for Men 19-50 years
Magnesium	5.17% 21.7mg	5.54% 23.3mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	13% 0.3mg	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	7.64% 53.4mg	700mg per day for Men 19-50 years
Potassium	2.43% 82.7mg	5.25% 178mg	3400mg per day for Men 19-50 years
Selenium	8.9% 4.9μg	5.17% 2.84μg	55μg per day for Men 19-50 years
Sodium	14% 212mg	20% 302mg	1500mg per day for Men 19-50 years
Zinc	4.3% 0.47mg	3.06% 0.34mg	11mg per day for Men 19-50 years
Water	0.027% 1g	0.38% 14.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cookies, chocolate sandwich, with extra creme filling vs Cookies, fig bars:

• Cookies, chocolate sandwich, with extra creme filling have 2 times more Vitamin E than Cookies, fig bars.
• While Cookies, fig bars contain 2 times more Vitamin B1, 2.6 times more Vitamin B2, 1.4 times more Vitamin B3, 3.7 times more Vitamin B5, more Vitamin B6, 6.4 times more Vitamin B12 and 1.3 times more Vitamin K than Cookies, chocolate sandwich, with extra creme filling.
• Both Cookies, chocolate sandwich, with extra creme filling and Cookies, fig bars have similar amounts of Vitamin B9 per 300 kcal.
• Both Cookies, chocolate sandwich, with extra creme filling as well as Cookies, fig bars have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Cookies, chocolate sandwich, with extra creme filling vs Cookies, fig bars:

• Cookies, chocolate sandwich, with extra creme filling have 1.6 times more Copper, 1.9 times more Iron, 1.7 times more Selenium and 1.4 times more Zinc than Cookies, fig bars.
• While Cookies, fig bars contain 5.7 times more Calcium, 1.3 times more Phosphorus, 2.2 times more Potassium and 1.4 times more Sodium than Cookies, chocolate sandwich, with extra creme filling.
• Both Cookies, chocolate sandwich, with extra creme filling and Cookies, fig bars have similar amounts of Magnesium and Manganese per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cookies, chocolate sandwich, with extra creme filling have 2.4 times more Fat and 3.4 times more Saturated Fat than Cookies, fig bars.
• While Cookies, fig bars contain 4.9 times more Omega 3, 1.5 times more Omega 6, 1.5 times more Carbohydrate, 1.4 times more Sugars and 2.4 times more Fiber than Cookies, chocolate sandwich, with extra creme filling.
• Both Cookies, chocolate sandwich, with extra creme filling and Cookies, fig bars have similar amounts of Energy and Protein per 300 kcal.
• Both Cookies, chocolate sandwich, with extra creme filling as well as Cookies, fig bars have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.