Comparing Nutrients in 300 calories Cookies, Marie biscuit VS Andrea's, Gluten Free Soft Dinner Roll

Weight per 300 calories

• Cookies, Marie biscuit: 74g
• Andrea's, Gluten Free Soft Dinner Roll: 117g

Cookies, Marie biscuit have 1.6 times more energy per 100g than Andrea's, Gluten Free Soft Dinner Roll. It has very high energy density when compared to other foods. Andrea's, Gluten Free Soft Dinner Roll having high energy density.

Which food has more nutrients per 300 calories - Cookies, Marie biscuit or Andrea's, Gluten Free Soft Dinner Roll?

Macros Ratio

	Protein	Fat	Carbs
Cookies, Marie biscuit	7%	23%	70%
Andrea's, Gluten Free Soft Dinner Roll	9%	29%	62%

Macro Nutrients

	Cookies, Marie biscuit	Andrea's, Gluten Free Soft Dinner Roll	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	8.06% 7.8g	9.87% 9.57g	97g per day for Men 19-50 years
Saturated Fat	12.2% 3.9g	NA	32g per day for Men 19-50 years
Omega 3	5.45% 0.087g	NA	1.6g per day for Men 19-50 years
Omega 6	6.75% 1.15g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	36% 47g	130g per day for Men 19-50 years
Sugars	21.6% 15.6g	4.8% 3.48g	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	2.5% 1.8g	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	% 1.46g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	6.8% 2.6g	8.9% 3.4g	38g per day for Men 19-50 years
Protein	9.3% 5.2g	11.8% 6.6g	56g per day for Men 19-50 years

Vitamins

	Cookies, Marie biscuit	Andrea's, Gluten Free Soft Dinner Roll	Recommended Dietary Allowance
Vitamin A	0.082% 0.74μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.3% 0.4mg	24.3% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.85mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.2% 0.055mg	12.6% 0.16mg	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	21.8% 87μg	9.05% 36μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	5.85% 0.14μg	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	2.2% 0.33mg	4.05% 0.61mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.34% 2.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, Marie biscuit	Andrea's, Gluten Free Soft Dinner Roll	Recommended Dietary Allowance
Calcium	0% 0mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	8.3% 0.075mg	14.4% 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	0% 0mg	13% 1.04mg	8mg per day for Men 19-50 years
Magnesium	4.93% 20.7mg	11.7% 49mg	420mg per day for Men 19-50 years
Manganese	NA	34% 0.78mg	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	20.4% 143mg	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	6.67% 227mg	5.66% 193mg	3400mg per day for Men 19-50 years
Selenium	32% 17.7μg	19.5% 10.7μg	55μg per day for Men 19-50 years
Sodium	18.2% 273mg	42.3% 635mg	1500mg per day for Men 19-50 years
Zinc	4.1% 0.45mg	8.17% 0.9mg	11mg per day for Men 19-50 years
Water	0.2% 7.23g	1.4% 52g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cookies, Marie biscuit vs Andrea's, Gluten Free Soft Dinner Roll:

• Cookies, Marie biscuit have 1.4 times more Vitamin B1 and 2.4 times more Vitamin B9 than Andrea's, Gluten Free Soft Dinner Roll.
• While Andrea's, Gluten Free Soft Dinner Roll contains 3 times more Vitamin B6 and 1.8 times more Vitamin E than Cookies, Marie biscuit.

Comparing minerals per 300 calories for Cookies, Marie biscuit vs Andrea's, Gluten Free Soft Dinner Roll:

• Cookies, Marie biscuit have 1.6 times more Selenium than Andrea's, Gluten Free Soft Dinner Roll.
• While Andrea's, Gluten Free Soft Dinner Roll contains more Calcium, 1.7 times more Copper, more Iron, 2.4 times more Magnesium, 2.3 times more Sodium and 2 times more Zinc than Cookies, Marie biscuit.
• Both Cookies, Marie biscuit and Andrea's, Gluten Free Soft Dinner Roll have similar amounts of Phosphorus and Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cookies, Marie biscuit have 4.5 times more Sugars than Andrea's, Gluten Free Soft Dinner Roll.
• While Andrea's, Gluten Free Soft Dinner Roll contains 1.3 times more Fiber and 1.3 times more Protein than Cookies, Marie biscuit.
• Both Cookies, Marie biscuit and Andrea's, Gluten Free Soft Dinner Roll have similar amounts of Energy, Fat and Carbohydrate per 300 kcal.
• Both Cookies, Marie biscuit as well as Andrea's, Gluten Free Soft Dinner Roll have insufficient amounts of Glucose and Sucrose in 300 kcal.