Comparing Nutrients in 500 calories Andrea's, Gluten Free Soft Dinner Roll VS Cookies, vanilla sandwich with creme filling, reduced fat

Weight per 500 calories

• Andrea's, Gluten Free Soft Dinner Roll: 195g
• Cookies, vanilla sandwich with creme filling, reduced fat: 118g

Cookies, vanilla sandwich with creme filling, reduced fat have 1.6 times more energy per unit of mass than Andrea's, Gluten Free Soft Dinner Roll, which is very high in comparison to other foods. Andrea's, Gluten Free Soft Dinner Roll having high energy density.

Which food has more nutrients per 500 calories - Andrea's, Gluten Free Soft Dinner Roll or Cookies, vanilla sandwich with creme filling, reduced fat?

Macros Ratio

	Protein	Fat	Carbs
Andrea's, Gluten Free Soft Dinner Roll	9%	29%	62%
Cookies, vanilla sandwich with creme filling, reduced fat	4%	22%	74%

Macro Nutrients

	Andrea's, Gluten Free Soft Dinner Roll	Cookies, vanilla sandwich with creme filling, reduced fat	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	16.4% 16g	12.7% 12.3g	97g per day for Men 19-50 years
Saturated Fat	NA	11.7% 3.75g	32g per day for Men 19-50 years
Omega 3	NA	1.92% 0.031g	1.6g per day for Men 19-50 years
Omega 6	NA	7.6% 1.3g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60.2% 78.3g	71% 92g	130g per day for Men 19-50 years
Sugars	8% 5.8g	61% 44.3g	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	4.16% 3g	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	% 2.43g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	15% 5.64g	6.53% 2.5g	38g per day for Men 19-50 years
Protein	19.6% 11g	8.8% 4.93g	56g per day for Men 19-50 years

Vitamins

	Andrea's, Gluten Free Soft Dinner Roll	Cookies, vanilla sandwich with creme filling, reduced fat	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.5% 0.49mg	39.6% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	24.5% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	22.2% 3.55mg	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	21% 0.27mg	2.27% 0.03mg	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	15% 60.3μg	27.5% 110μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0.49% 0.012μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.74% 1mg	10.3% 1.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.56% 3.07μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Andrea's, Gluten Free Soft Dinner Roll	Cookies, vanilla sandwich with creme filling, reduced fat	Recommended Dietary Allowance
Calcium	7.98% 79.8mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	10% 0.091mg	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	21.6% 1.73mg	33.2% 2.66mg	8mg per day for Men 19-50 years
Magnesium	19.5% 81.7mg	3.38% 14mg	420mg per day for Men 19-50 years
Manganese	56.8% 1.3mg	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	35.6% 249mg	10% 71mg	700mg per day for Men 19-50 years
Potassium	9.44% 321mg	3.6% 123mg	3400mg per day for Men 19-50 years
Selenium	32.5% 18μg	38% 21μg	55μg per day for Men 19-50 years
Sodium	70.6% 1058mg	28% 418mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	3.98% 0.44mg	11mg per day for Men 19-50 years
Water	2.35% 86.8g	0.2% 7.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Andrea's, Gluten Free Soft Dinner Roll vs Cookies, vanilla sandwich with creme filling, reduced fat:

• Andrea's, Gluten Free Soft Dinner Roll has 9.2 times more Vitamin B6 than Cookies, vanilla sandwich with creme filling, reduced fat.
• While Cookies, vanilla sandwich with creme filling, reduced fat contain 1.8 times more Vitamin B9 and 1.5 times more Vitamin E than Andrea's, Gluten Free Soft Dinner Roll.
• Both Andrea's, Gluten Free Soft Dinner Roll and Cookies, vanilla sandwich with creme filling, reduced fat have similar amounts of Vitamin B1 per 500 kcal.

Comparing minerals per 500 calories for Andrea's, Gluten Free Soft Dinner Roll vs Cookies, vanilla sandwich with creme filling, reduced fat:

• Andrea's, Gluten Free Soft Dinner Roll has 1.6 times more Calcium, 2.4 times more Copper, 5.8 times more Magnesium, 3.5 times more Phosphorus, 2.6 times more Potassium, 2.5 times more Sodium and 3.4 times more Zinc than Cookies, vanilla sandwich with creme filling, reduced fat.
• While Cookies, vanilla sandwich with creme filling, reduced fat contain 1.5 times more Iron than Andrea's, Gluten Free Soft Dinner Roll.
• Both Andrea's, Gluten Free Soft Dinner Roll and Cookies, vanilla sandwich with creme filling, reduced fat have similar amounts of Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Andrea's, Gluten Free Soft Dinner Roll has 1.3 times more Fat, 2.3 times more Fiber and 2.2 times more Protein than Cookies, vanilla sandwich with creme filling, reduced fat.
• While Cookies, vanilla sandwich with creme filling, reduced fat contain 7.6 times more Sugars than Andrea's, Gluten Free Soft Dinner Roll.
• Both Andrea's, Gluten Free Soft Dinner Roll and Cookies, vanilla sandwich with creme filling, reduced fat have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Andrea's, Gluten Free Soft Dinner Roll as well as Cookies, vanilla sandwich with creme filling, reduced fat have insufficient amounts of Glucose and Sucrose in 500 kcal.