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

Weight per 300 calories

• Cookies, gluten-free, chocolate sandwich, with creme filling: 63.3g
• Cookies, gluten-free, vanilla sandwich, with creme filling: 61g

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

Which food has more nutrients per 300 calories - Cookies, gluten-free, chocolate sandwich, with creme filling or Cookies, gluten-free, vanilla sandwich, with creme filling?

Macros Ratio

	Protein	Fat	Carbs
Cookies, gluten-free, chocolate sandwich, with creme filling	2%	34%	64%
Cookies, gluten-free, vanilla sandwich, with creme filling	2%	37%	61%

Macro Nutrients

	Cookies, gluten-free, chocolate sandwich, with creme filling	Cookies, gluten-free, vanilla sandwich, with creme filling	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	11.7% 11.3g	13% 12.5g	97g per day for Men 19-50 years
Saturated Fat	15.6% 5g	13.3% 4.26g	32g per day for Men 19-50 years
Omega 3	2.2% 0.035g	16.4% 0.26g	1.6g per day for Men 19-50 years
Omega 6	6.5% 1.1g	8.63% 1.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	37% 48g	35% 45.4g	130g per day for Men 19-50 years
Sugars	42.8% 31g	39% 28.4g	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	0% 0g	0.32% 0.23g	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	% 0.63g	% 0.54g	g per day for Men 19-50 years
Sucrose	% 30g	% 27.6g	g per day for Men 19-50 years
Fiber	4.16% 1.6g	0.8% 0.3g	38g per day for Men 19-50 years
Protein	2.48% 1.4g	2.9% 1.6g	56g per day for Men 19-50 years

Vitamins

	Cookies, gluten-free, chocolate sandwich, with creme filling	Cookies, gluten-free, vanilla sandwich, with creme filling	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.64% 0.032mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.7% 0.048mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.54% 0.25mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.9% 0.095mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	NA	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	0% 0μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	9.75% 1.46mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.5% 16.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, gluten-free, chocolate sandwich, with creme filling	Cookies, gluten-free, vanilla sandwich, with creme filling	Recommended Dietary Allowance
Calcium	1.2% 12mg	0.85% 8.5mg	1000mg per day for Men 19-50 years
Copper	18.4% 0.17mg	3.04% 0.027mg	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	22.2% 1.78mg	2.6% 0.21mg	8mg per day for Men 19-50 years
Magnesium	6.03% 25.3mg	1.9% 7.9mg	420mg per day for Men 19-50 years
Manganese	14% 0.33mg	5.98% 0.14mg	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	6.33% 44.3mg	3.4% 23.7mg	700mg per day for Men 19-50 years
Potassium	2.92% 99mg	1.88% 64mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	11.6% 174mg	8.15% 122mg	1500mg per day for Men 19-50 years
Zinc	3.8% 0.42mg	1.27% 0.14mg	11mg per day for Men 19-50 years
Water	0.049% 1.8g	0.027% 1g	3700g per day for Men 19-50 years

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

Both Cookies, gluten-free, chocolate sandwich, with creme filling and Cookies, gluten-free, vanilla sandwich, with creme filling have similar amounts of vitamins per 300 kcal

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

• Cookies, gluten-free, chocolate sandwich, with creme filling have 6 times more Copper, 8.6 times more Iron, 3.2 times more Magnesium, 2.4 times more Manganese, 1.9 times more Phosphorus, 1.4 times more Sodium and 3 times more Zinc than Cookies, gluten-free, vanilla sandwich, with creme filling.
• Both Cookies, gluten-free, chocolate sandwich, with creme filling as well as Cookies, gluten-free, vanilla sandwich, with creme filling have insufficient amounts of Calcium and Potassium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cookies, gluten-free, chocolate sandwich, with creme filling have 5.2 times more Fiber than Cookies, gluten-free, vanilla sandwich, with creme filling.
• While Cookies, gluten-free, vanilla sandwich, with creme filling contain 7.4 times more Omega 3 and 1.3 times more Omega 6 than Cookies, gluten-free, chocolate sandwich, with creme filling.
• Both Cookies, gluten-free, chocolate sandwich, with creme filling and Cookies, gluten-free, vanilla sandwich, with creme filling have similar amounts of Energy, Fat, Saturated Fat, Carbohydrate and Sugars per 300 kcal.
• Both Cookies, gluten-free, chocolate sandwich, with creme filling as well as Cookies, gluten-free, vanilla sandwich, with creme filling have insufficient amounts of Fructose, Glucose, Sucrose and Protein in 300 kcal.