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

Weight per 300 calories

• Cookies, gluten-free, lemon wafer: 58.3g
• 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, lemon wafer or Cookies, gluten-free, vanilla sandwich, with creme filling?

Macros Ratio

	Protein	Fat	Carbs
Cookies, gluten-free, lemon wafer	0%	42%	58%
Cookies, gluten-free, vanilla sandwich, with creme filling	2%	37%	61%

Macro Nutrients

	Cookies, gluten-free, lemon wafer	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	14.5% 14g	13% 12.5g	97g per day for Men 19-50 years
Saturated Fat	19% 6.1g	13.3% 4.26g	32g per day for Men 19-50 years
Omega 3	3.57% 0.057g	16.4% 0.26g	1.6g per day for Men 19-50 years
Omega 6	8.76% 1.5g	8.63% 1.47g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	33.3% 43.3g	35% 45.4g	130g per day for Men 19-50 years
Sugars	34% 24.6g	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	% 0g	% 0.54g	g per day for Men 19-50 years
Sucrose	% 24.6g	% 27.6g	g per day for Men 19-50 years
Fiber	0% 0g	0.8% 0.3g	38g per day for Men 19-50 years
Protein	0% 0g	2.9% 1.6g	56g per day for Men 19-50 years

Vitamins

	Cookies, gluten-free, lemon wafer	Cookies, gluten-free, vanilla sandwich, with creme filling	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.2% 0.026mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.3% 0.043mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.24% 0.038mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	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	NA	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	12% 1.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, gluten-free, lemon wafer	Cookies, gluten-free, vanilla sandwich, with creme filling	Recommended Dietary Allowance
Calcium	0.52% 5.24mg	0.85% 8.5mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	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	1.3% 0.1mg	2.6% 0.21mg	8mg per day for Men 19-50 years
Magnesium	0.42% 1.75mg	1.9% 7.9mg	420mg per day for Men 19-50 years
Manganese	0.48% 0.011mg	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	3.25% 22.7mg	3.4% 23.7mg	700mg per day for Men 19-50 years
Potassium	0.62% 21mg	1.88% 64mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	4.3% 64.7mg	8.15% 122mg	1500mg per day for Men 19-50 years
Zinc	0.16% 0.017mg	1.27% 0.14mg	11mg per day for Men 19-50 years
Water	0.018% 0.65g	0.027% 1g	3700g per day for Men 19-50 years

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

Both Cookies, gluten-free, lemon wafer 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, lemon wafer vs Cookies, gluten-free, vanilla sandwich, with creme filling:

• Cookies, gluten-free, vanilla sandwich, with creme filling contain more Copper, 12.4 times more Manganese and 1.9 times more Sodium than Cookies, gluten-free, lemon wafer.
• Both Cookies, gluten-free, lemon wafer and Cookies, gluten-free, vanilla sandwich, with creme filling have similar amounts of Phosphorus per 300 kcal.
• Both Cookies, gluten-free, lemon wafer as well as Cookies, gluten-free, vanilla sandwich, with creme filling have insufficient amounts of Calcium, Iron, Magnesium, Potassium and Zinc in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cookies, gluten-free, lemon wafer have 1.4 times more Saturated Fat than Cookies, gluten-free, vanilla sandwich, with creme filling.
• While Cookies, gluten-free, vanilla sandwich, with creme filling contain 4.6 times more Omega 3 than Cookies, gluten-free, lemon wafer.
• Both Cookies, gluten-free, lemon wafer and Cookies, gluten-free, vanilla sandwich, with creme filling have similar amounts of Energy, Fat, Omega 6, Carbohydrate and Sugars per 300 kcal.
• Both Cookies, gluten-free, lemon wafer as well as Cookies, gluten-free, vanilla sandwich, with creme filling have insufficient amounts of Fructose, Glucose, Sucrose, Fiber and Protein in 300 kcal.