Comparing Nutrients in 300 calories Cookies, sugar wafers with creme filling, regular VS Puff pastry, frozen, ready-to-bake, baked

Weight per 300 calories

• Cookies, sugar wafers with creme filling, regular: 59.8g
• Puff pastry, frozen, ready-to-bake, baked: 53.8g

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

Which food has more nutrients per 300 calories - Cookies, sugar wafers with creme filling, regular or Puff pastry, frozen, ready-to-bake, baked?

Macros Ratio

	Protein	Fat	Carbs
Cookies, sugar wafers with creme filling, regular	3%	41%	56%
Puff pastry, frozen, ready-to-bake, baked	5%	62%	33%

Macro Nutrients

	Cookies, sugar wafers with creme filling, regular	Puff pastry, frozen, ready-to-bake, baked	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	14.3% 14g	21.3% 20.7g	97g per day for Men 19-50 years
Saturated Fat	22.2% 7.1g	9.24% 2.96g	32g per day for Men 19-50 years
Omega 3	3.44% 0.055g	87% 1.4g	1.6g per day for Men 19-50 years
Omega 6	8.97% 1.53g	62% 10.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32.5% 42.2g	19% 24.6g	130g per day for Men 19-50 years
Sugars	35.4% 25.7g	0.56% 0.4g	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	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 24.3g	NA	g per day for Men 19-50 years
Fiber	2.5% 0.96g	2.12% 0.81g	38g per day for Men 19-50 years
Protein	4.1% 2.3g	7.1% 3.98g	56g per day for Men 19-50 years

Vitamins

	Cookies, sugar wafers with creme filling, regular	Puff pastry, frozen, ready-to-bake, baked	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.84% 0.022mg	14.5% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.5% 0.072mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.15% 1.3mg	12.8% 2.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.72% 0.24mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.98% 0.026mg	0.79% 0.01mg	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	11.5% 46μg	7.4% 29.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	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% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	9.96% 1.5mg	1.97% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.05% 1.25μg	7.3% 8.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, sugar wafers with creme filling, regular	Puff pastry, frozen, ready-to-bake, baked	Recommended Dietary Allowance
Calcium	1.6% 16mg	0.54% 5.38mg	1000mg per day for Men 19-50 years
Copper	4.4% 0.039mg	6.87% 0.062mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	28% 2.23mg	17.5% 1.4mg	8mg per day for Men 19-50 years
Magnesium	2.28% 9.56mg	2.05% 8.6mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	11.6% 0.27mg	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	6.15% 43mg	4.6% 32.3mg	700mg per day for Men 19-50 years
Potassium	2.06% 70mg	0.98% 33.3mg	3400mg per day for Men 19-50 years
Selenium	4.02% 2.2μg	24% 13μg	55μg per day for Men 19-50 years
Sodium	4.1% 61.6mg	9.07% 136mg	1500mg per day for Men 19-50 years
Zinc	2.34% 0.26mg	2.64% 0.29mg	11mg per day for Men 19-50 years
Water	0.027% 0.99g	0.11% 3.98g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cookies, sugar wafers with creme filling, regular vs Puff pastry, frozen, ready-to-bake, baked:

• Cookies, sugar wafers with creme filling, regular have more Vitamin B5, 1.6 times more Vitamin B9 and 5.1 times more Vitamin E than Puff pastry, frozen, ready-to-bake, baked.
• While Puff pastry, frozen, ready-to-bake, baked contains 7.9 times more Vitamin B1, 1.9 times more Vitamin B2, 1.6 times more Vitamin B3 and 7 times more Vitamin K than Cookies, sugar wafers with creme filling, regular.
• Both Cookies, sugar wafers with creme filling, regular as well as Puff pastry, frozen, ready-to-bake, baked have insufficient amounts of Vitamin A, Vitamin B6, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Cookies, sugar wafers with creme filling, regular vs Puff pastry, frozen, ready-to-bake, baked:

• Cookies, sugar wafers with creme filling, regular have 1.6 times more Iron and 1.3 times more Phosphorus than Puff pastry, frozen, ready-to-bake, baked.
• While Puff pastry, frozen, ready-to-bake, baked contains 1.6 times more Copper, 6 times more Selenium and 2.2 times more Sodium than Cookies, sugar wafers with creme filling, regular.
• Both Cookies, sugar wafers with creme filling, regular and Puff pastry, frozen, ready-to-bake, baked have similar amounts of Manganese per 300 kcal.
• Both Cookies, sugar wafers with creme filling, regular as well as Puff pastry, frozen, ready-to-bake, baked have insufficient amounts of Calcium, Magnesium, Potassium and Zinc in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cookies, sugar wafers with creme filling, regular have 2.4 times more Saturated Fat, 1.7 times more Carbohydrate and 63.7 times more Sugars than Puff pastry, frozen, ready-to-bake, baked.
• While Puff pastry, frozen, ready-to-bake, baked contains 1.5 times more Fat, 25.3 times more Omega 3, 6.9 times more Omega 6 and 1.7 times more Protein than Cookies, sugar wafers with creme filling, regular.
• Both Cookies, sugar wafers with creme filling, regular and Puff pastry, frozen, ready-to-bake, baked have similar amounts of Energy per 300 kcal.
• Both Cookies, sugar wafers with creme filling, regular as well as Puff pastry, frozen, ready-to-bake, baked have insufficient amounts of Cholesterol, Glucose, Sucrose and Fiber in 300 kcal.