Comparing Nutrients in 300 calories Cookies, oatmeal sandwich, with creme filling VS Tortillas, ready-to-bake or -fry, whole wheat

Weight per 300 calories

• Cookies, oatmeal sandwich, with creme filling: 75.4g
• Tortillas, ready-to-bake or -fry, whole wheat: 97g

Cookies, oatmeal sandwich, with creme filling have 1.3 times more energy per 100g than Tortillas, ready-to-bake or -fry, whole wheat. It has high energy density when compared to other foods. Tortillas, ready-to-bake or -fry, whole wheat having high energy density.

Discover which food has more nutrients per 300 calories - Cookies, oatmeal sandwich, with creme filling or Tortillas, ready-to-bake or -fry, whole wheat?

Macros Ratio

	Protein	Fat	Carbs
Cookies, oatmeal sandwich, with creme filling	3%	41%	56%
Tortillas, ready-to-bake or -fry, whole wheat	13%	28%	59%

Macro Nutrients

	Cookies, oatmeal sandwich, with creme filling	Tortillas, ready-to-bake or -fry, whole wheat	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	14.2% 13.8g	9.74% 9.45g	97g per day for Men 19-50 years
Saturated Fat	12.3% 3.94g	14.8% 4.72g	32g per day for Men 19-50 years
Omega 3	20.8% 0.33g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	31% 5.27g	5.46% 0.93g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32.2% 42g	34% 44.4g	130g per day for Men 19-50 years
Sugars	32.6% 23.6g	3.26% 2.36g	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	5.16% 1.96g	25% 9.5g	38g per day for Men 19-50 years
Protein	3.5% 1.97g	17% 9.45g	56g per day for Men 19-50 years

Vitamins

	Cookies, oatmeal sandwich, with creme filling	Tortillas, ready-to-bake or -fry, whole wheat	Recommended Dietary Allowance
Vitamin A	0.084% 0.75μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	66.4% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.44% 0.084mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.4% 0.86mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.34% 0.22mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.67% 0.035mg	23.2% 0.3mg	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	7.16% 28.6μg	33.4% 134μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.31% 0.008μg	0% 0μg	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	0.13% 0.75IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	11% 1.67mg	5.8% 0.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.4% 4.07μg	3.63% 4.35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, oatmeal sandwich, with creme filling	Tortillas, ready-to-bake or -fry, whole wheat	Recommended Dietary Allowance
Calcium	0% 0mg	23.6% 236mg	1000mg per day for Men 19-50 years
Copper	11.5% 0.1mg	28.6% 0.26mg	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	17.7% 1.4mg	32% 2.55mg	8mg per day for Men 19-50 years
Magnesium	6.3% 26.4mg	19.6% 82.3mg	420mg per day for Men 19-50 years
Manganese	27% 0.62mg	NA	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	10% 71mg	48% 335mg	700mg per day for Men 19-50 years
Potassium	3% 103mg	7.46% 254mg	3400mg per day for Men 19-50 years
Selenium	9.3% 5.13μg	65% 36μg	55μg per day for Men 19-50 years
Sodium	25% 377mg	40% 597mg	1500mg per day for Men 19-50 years
Zinc	4.6% 0.51mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	0.79% 29g	3700g per day for Men 19-50 years

Cookies, Oatmeal Sandwich, With Creme Filling VS Tortillas, Ready-to-bake Or -fry, Whole Wheat Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cookies, oatmeal sandwich, with creme filling or Tortillas, ready-to-bake or -fry, whole wheat?

Lets compare vitamin content per 300 calories of Cookies, oatmeal sandwich, with creme filling vs Tortillas, ready-to-bake or -fry, whole wheat:

• 300 calories of Cookies, oatmeal sandwich, with creme filling have 1.9 times more Vitamin E than Tortillas, ready-to-bake or -fry, whole wheat.
• While 300 kcal of Tortillas, ready-to-bake or -fry, whole wheat contain 4.5 times more Vitamin B1, 3.3 times more Vitamin B2, 5.4 times more Vitamin B3, 8.7 times more Vitamin B6 and 4.7 times more Vitamin B9 than Cookies, oatmeal sandwich, with creme filling.
• 300 calories of Cookies, oatmeal sandwich, with creme filling have insufficient amounts of Vitamin B3 and Vitamin B6
• 300 calories of Tortillas, ready-to-bake or -fry, whole wheat have insufficient amounts of Vitamin E
• Both Cookies, oatmeal sandwich, with creme filling as well as Tortillas, ready-to-bake or -fry, whole wheat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Cookies, oatmeal sandwich, with creme filling vs Tortillas, ready-to-bake or -fry, whole wheat:

• 300 kcal of Tortillas, ready-to-bake or -fry, whole wheat contain more Calcium, 2.5 times more Copper, 1.8 times more Iron, 3.1 times more Magnesium, 4.7 times more Phosphorus, 2.5 times more Potassium, 7 times more Selenium, 1.6 times more Sodium and 3.7 times more Zinc than Cookies, oatmeal sandwich, with creme filling.
• 300 calories of Cookies, oatmeal sandwich, with creme filling lack sufficient amounts of Calcium, Potassium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cookies, oatmeal sandwich, with creme filling have 1.5 times more Fat, 10.4 times more Omega 3, 5.7 times more Omega 6 and 10 times more Sugars than Tortillas, ready-to-bake or -fry, whole wheat.
• While 300 kcal of Tortillas, ready-to-bake or -fry, whole wheat contain 4.8 times more Fiber and 4.8 times more Protein than Cookies, oatmeal sandwich, with creme filling.
• Both Cookies, oatmeal sandwich, with creme filling and Tortillas, ready-to-bake or -fry, whole wheat offer comparable quantities of Energy, Saturated Fat and Carbohydrate per 300 calories.
• 300 calories of Cookies, oatmeal sandwich, with creme filling provide inadequate amounts of Fiber and Protein
• 300 calories of Tortillas, ready-to-bake or -fry, whole wheat provide inadequate amounts of Omega 3 and Omega 6