Comparing Nutrients in 500 calories Cookie, with peanut butter filling, chocolate-coated VS Bolillo Mexican Bread

Weight per 500 calories

• Cookie, with peanut butter filling, chocolate-coated: 89g
• Bolillo Mexican Bread: 157g

Cookie, with peanut butter filling, chocolate-coated has 1.8 times more energy per 100g than Bolillo Mexican Bread. It has very high energy density when compared to other foods. Bollilo Mexican Roll Bread having high energy density.

Which food has more nutrients per 500 calories - Cookie, with peanut butter filling, chocolate-coated or Bolillo Mexican Bread?

Macros Ratio

	Protein	Fat	Carbs
Cookie, with peanut butter filling, chocolate-coated	6%	57%	37%
Bolillo Mexican Bread	13%	16%	71%

Macro Nutrients

	Cookie, with peanut butter filling, chocolate-coated	Bolillo Mexican Bread	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	32.4% 31.4g	9.4% 9.1g	97g per day for Men 19-50 years
Saturated Fat	53.4% 17g	6.9% 2.2g	32g per day for Men 19-50 years
Omega 3	13.5% 0.22g	5% 0.08g	1.6g per day for Men 19-50 years
Omega 6	31.7% 5.4g	8.93% 1.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.54% 1.57mg	290mg per day for Men 19-50 years
Carbohydrate	36.2% 47g	67.5% 87.7g	130g per day for Men 19-50 years
Sugars	38% 27.5g	7.7% 5.6g	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	% 0.63g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	8.2% 3.1g	9.1% 3.46g	38g per day for Men 19-50 years
Protein	13% 7.2g	30% 16.7g	56g per day for Men 19-50 years

Vitamins

	Cookie, with peanut butter filling, chocolate-coated	Bolillo Mexican Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.17% 1.57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.4% 0.12mg	89% 1.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.16% 0.08mg	52% 0.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	55% 8.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.6% 0.43mg	16.4% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7% 0.091mg	12.7% 0.17mg	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	14% 56μg	50% 200μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.37% 0.009μg	8.5% 0.2μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.35% 0.31mg	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	25.6% 3.84mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.5% 4.2μg	14.3% 17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookie, with peanut butter filling, chocolate-coated	Bolillo Mexican Bread	Recommended Dietary Allowance
Calcium	3.1% 31mg	6.45% 64.5mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	23.6% 0.21mg	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	23.4% 1.87mg	76.7% 6.13mg	8mg per day for Men 19-50 years
Magnesium	3.6% 15mg	11.2% 47mg	420mg per day for Men 19-50 years
Manganese	26.4% 0.61mg	46.5% 1.07mg	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	4.7% 33mg	25% 175mg	700mg per day for Men 19-50 years
Potassium	5.68% 193mg	6.06% 206mg	3400mg per day for Men 19-50 years
Selenium	12% 6.5μg	111% 61μg	55μg per day for Men 19-50 years
Sodium	22% 330mg	53% 796mg	1500mg per day for Men 19-50 years
Zinc	1.6% 0.18mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	0.043% 1.6g	1.1% 41g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cookie, with peanut butter filling, chocolate-coated vs Bolillo Mexican Bread:

• Cookie, with peanut butter filling, chocolate-coated has more Vitamin E than Bollilo Mexican Roll Bread.
• While Bollilo Mexican Roll Bread contains 8.6 times more Vitamin B1, 8.4 times more Vitamin B2, 2.2 times more Vitamin B3, 1.9 times more Vitamin B5, 1.8 times more Vitamin B6, 3.6 times more Vitamin B9, 23 times more Vitamin B12 and 4.1 times more Vitamin K than Cookie, with peanut butter filling, chocolate-coated.
• Both Cookie, with peanut butter filling, chocolate-coated as well as Bollilo Mexican Roll Bread have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cookie, with peanut butter filling, chocolate-coated vs Bolillo Mexican Bread:

• Cookie, with peanut butter filling, chocolate-coated has 2.5 times more Copper than Bollilo Mexican Roll Bread.
• While Bollilo Mexican Roll Bread contains 2.1 times more Calcium, 3.3 times more Iron, 3.1 times more Magnesium, 1.8 times more Manganese, 5.3 times more Phosphorus, 9.4 times more Selenium, 2.4 times more Sodium and 7.8 times more Zinc than Cookie, with peanut butter filling, chocolate-coated.
• Both Cookie, with peanut butter filling, chocolate-coated and Bollilo Mexican Roll Bread have similar amounts of Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cookie, with peanut butter filling, chocolate-coated has 3.4 times more Fat, 7.8 times more Saturated Fat, 2.7 times more Omega 3, 3.5 times more Omega 6 and 4.9 times more Sugars than Bollilo Mexican Roll Bread.
• While Bollilo Mexican Roll Bread contains 1.9 times more Carbohydrate and 2.3 times more Protein than Cookie, with peanut butter filling, chocolate-coated.
• Both Cookie, with peanut butter filling, chocolate-coated and Bollilo Mexican Roll Bread have similar amounts of Energy and Fiber per 500 kcal.
• Both Cookie, with peanut butter filling, chocolate-coated as well as Bollilo Mexican Roll Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.