Comparing Nutrients in 300 calories Cookies, vanilla sandwich with creme filling, reduced fat VS Cookies, chocolate cream covered biscuit sticks

Weight per 300 calories

• Cookies, vanilla sandwich with creme filling, reduced fat: 71g
• Cookies, chocolate cream covered biscuit sticks: 67g

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

Which food has more nutrients per 300 calories - Cookies, vanilla sandwich with creme filling, reduced fat or Cookies, chocolate cream covered biscuit sticks?

Macros Ratio

	Protein	Fat	Carbs
Cookies, vanilla sandwich with creme filling, reduced fat	4%	22%	74%
Cookies, chocolate cream covered biscuit sticks	9%	45%	46%

Macro Nutrients

	Cookies, vanilla sandwich with creme filling, reduced fat	Cookies, chocolate cream covered biscuit sticks	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	7.6% 7.4g	15.6% 15g	97g per day for Men 19-50 years
Saturated Fat	7.04% 2.25g	26.4% 8.45g	32g per day for Men 19-50 years
Omega 3	1.15% 0.018g	0.29% 0.005g	1.6g per day for Men 19-50 years
Omega 6	4.56% 0.77g	26.5% 4.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42.6% 55.4g	26.4% 34.3g	130g per day for Men 19-50 years
Sugars	36.7% 26.6g	23% 16.8g	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	3.9% 1.5g	8.83% 3.36g	38g per day for Men 19-50 years
Protein	5.3% 2.96g	12% 6.7g	56g per day for Men 19-50 years

Vitamins

	Cookies, vanilla sandwich with creme filling, reduced fat	Cookies, chocolate cream covered biscuit sticks	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.075% 0.67μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.8% 0.29mg	3.97% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	10.3% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.13mg	2.7% 0.43mg	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	1.36% 0.018mg	2.48% 0.032mg	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	16.5% 66μg	2.85% 11.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.3% 0.007μg	11% 0.27μg	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	6.2% 0.93mg	39.7% 5.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.54% 1.84μg	0.95% 1.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, vanilla sandwich with creme filling, reduced fat	Cookies, chocolate cream covered biscuit sticks	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	3.36% 33.6mg	1000mg per day for Men 19-50 years
Copper	6.07% 0.055mg	16.8% 0.15mg	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	20% 1.6mg	7.55% 0.6mg	8mg per day for Men 19-50 years
Magnesium	2.03% 8.5mg	5.75% 24mg	420mg per day for Men 19-50 years
Manganese	NA	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	6.08% 42.6mg	17.6% 123mg	700mg per day for Men 19-50 years
Potassium	2.17% 73.8mg	3.57% 121mg	3400mg per day for Men 19-50 years
Selenium	22.7% 12.5μg	18% 9.87μg	55μg per day for Men 19-50 years
Sodium	16.7% 251mg	9.53% 143mg	1500mg per day for Men 19-50 years
Zinc	2.4% 0.26mg	5.5% 0.6mg	11mg per day for Men 19-50 years
Water	0.12% 4.43g	0.27% 10g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cookies, vanilla sandwich with creme filling, reduced fat vs Cookies, chocolate cream covered biscuit sticks:

• Cookies, vanilla sandwich with creme filling, reduced fat have 6 times more Vitamin B1, 1.4 times more Vitamin B2, 5 times more Vitamin B3 and 5.8 times more Vitamin B9 than Cookies, chocolate cream covered biscuit sticks.
• While Cookies, chocolate cream covered biscuit sticks contain 37.9 times more Vitamin B12 and 6.4 times more Vitamin E than Cookies, vanilla sandwich with creme filling, reduced fat.
• Both Cookies, vanilla sandwich with creme filling, reduced fat as well as Cookies, chocolate cream covered biscuit sticks have insufficient amounts of Vitamin A, Vitamin B6, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Cookies, vanilla sandwich with creme filling, reduced fat vs Cookies, chocolate cream covered biscuit sticks:

• Cookies, vanilla sandwich with creme filling, reduced fat have 2.6 times more Iron, 1.3 times more Selenium and 1.8 times more Sodium than Cookies, chocolate cream covered biscuit sticks.
• While Cookies, chocolate cream covered biscuit sticks contain 2.8 times more Copper, 2.8 times more Magnesium, 2.9 times more Phosphorus, 1.6 times more Potassium and 2.3 times more Zinc than Cookies, vanilla sandwich with creme filling, reduced fat.
• Both Cookies, vanilla sandwich with creme filling, reduced fat and Cookies, chocolate cream covered biscuit sticks have similar amounts of Calcium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cookies, vanilla sandwich with creme filling, reduced fat have 1.6 times more Carbohydrate and 1.6 times more Sugars than Cookies, chocolate cream covered biscuit sticks.
• While Cookies, chocolate cream covered biscuit sticks contain 2 times more Fat, 3.8 times more Saturated Fat, 5.8 times more Omega 6, 2.3 times more Fiber and 2.3 times more Protein than Cookies, vanilla sandwich with creme filling, reduced fat.
• Both Cookies, vanilla sandwich with creme filling, reduced fat and Cookies, chocolate cream covered biscuit sticks have similar amounts of Energy per 300 kcal.
• Both Cookies, vanilla sandwich with creme filling, reduced fat as well as Cookies, chocolate cream covered biscuit sticks have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.