Comparing Nutrients in 500 calories Cookies, brownies, commercially prepared, reduced fat, with added fiber VS Cookies, chocolate sandwich, with creme filling, reduced fat

Weight per 500 calories

• Cookies, brownies, commercially prepared, reduced fat, with added fiber: 145g
• Cookies, chocolate sandwich, with creme filling, reduced fat: 115g

Cookies, chocolate sandwich, with creme filling, reduced fat have 1.3 times more energy per unit of mass than Cookies, brownies, commercially prepared, reduced fat, with added fiber, which is very high in comparison to other foods. Cookies, brownies, commercially prepared, reduced fat, with added fiber having high energy density.

Which food has more nutrients per 500 calories - Cookies, brownies, commercially prepared, reduced fat, with added fiber or Cookies, chocolate sandwich, with creme filling, reduced fat?

Macros Ratio

	Protein	Fat	Carbs
Cookies, brownies, commercially prepared, reduced fat, with added fiber	3%	25%	72%
Cookies, chocolate sandwich, with creme filling, reduced fat	3%	27%	70%

Macro Nutrients

	Cookies, brownies, commercially prepared, reduced fat, with added fiber	Cookies, chocolate 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	14.5% 14g	15.7% 15g	97g per day for Men 19-50 years
Saturated Fat	12.5% 4g	10.5% 3.37g	32g per day for Men 19-50 years
Omega 3	34.8% 0.56g	29.5% 0.47g	1.6g per day for Men 19-50 years
Omega 6	18.7% 3.2g	20.3% 3.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.7% 89.2g	67% 87.4g	130g per day for Men 19-50 years
Sugars	77.4% 56g	65% 47.2g	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	42.3% 16g	8.75% 3.33g	38g per day for Men 19-50 years
Protein	7.17% 4g	6.02% 3.37g	56g per day for Men 19-50 years

Vitamins

	Cookies, brownies, commercially prepared, reduced fat, with added fiber	Cookies, chocolate sandwich, with creme filling, reduced fat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.5% 0.26mg	27.7% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.5% 0.36mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	16% 2.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	3.88% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.1% 0.028mg	1.76% 0.023mg	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	15.2% 61μg	19.5% 78μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.2% 0.029μg	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	5.7% 0.86mg	13% 1.93mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.66% 11.6μg	15.3% 18.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, brownies, commercially prepared, reduced fat, with added fiber	Cookies, chocolate sandwich, with creme filling, reduced fat	Recommended Dietary Allowance
Calcium	0% 0mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	24% 0.22mg	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	36% 2.9mg	45.6% 3.65mg	8mg per day for Men 19-50 years
Magnesium	10.7% 45mg	6.83% 28.7mg	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	12.2% 85.5mg	11% 75.7mg	700mg per day for Men 19-50 years
Potassium	6.1% 207mg	5.94% 202mg	3400mg per day for Men 19-50 years
Selenium	34% 18.7μg	27.5% 15μg	55μg per day for Men 19-50 years
Sodium	28% 420mg	36% 540mg	1500mg per day for Men 19-50 years
Zinc	6.06% 0.67mg	5.1% 0.56mg	11mg per day for Men 19-50 years
Water	0.97% 36g	0.19% 7.14g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cookies, brownies, commercially prepared, reduced fat, with added fiber vs Cookies, chocolate sandwich, with creme filling, reduced fat:

• Cookies, brownies, commercially prepared, reduced fat, with added fiber have 1.5 times more Vitamin B2 than Cookies, chocolate sandwich, with creme filling, reduced fat.
• While Cookies, chocolate sandwich, with creme filling, reduced fat contain 1.3 times more Vitamin B1, 1.3 times more Vitamin B9, 2.3 times more Vitamin E and 1.6 times more Vitamin K than Cookies, brownies, commercially prepared, reduced fat, with added fiber.
• Both Cookies, brownies, commercially prepared, reduced fat, with added fiber and Cookies, chocolate sandwich, with creme filling, reduced fat have similar amounts of Vitamin B3 per 500 kcal.
• Both Cookies, brownies, commercially prepared, reduced fat, with added fiber as well as Cookies, chocolate sandwich, with creme filling, reduced fat have insufficient amounts of Vitamin A, Vitamin B6, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cookies, brownies, commercially prepared, reduced fat, with added fiber vs Cookies, chocolate sandwich, with creme filling, reduced fat:

• Cookies, brownies, commercially prepared, reduced fat, with added fiber have 1.6 times more Magnesium and 1.2 times more Selenium than Cookies, chocolate sandwich, with creme filling, reduced fat.
• While Cookies, chocolate sandwich, with creme filling, reduced fat contain 1.3 times more Iron and 1.3 times more Sodium than Cookies, brownies, commercially prepared, reduced fat, with added fiber.
• Both Cookies, brownies, commercially prepared, reduced fat, with added fiber and Cookies, chocolate sandwich, with creme filling, reduced fat have similar amounts of Copper, Phosphorus, Potassium and Zinc per 500 kcal.
• Both Cookies, brownies, commercially prepared, reduced fat, with added fiber as well as Cookies, chocolate sandwich, with creme filling, reduced fat have insufficient amounts of Calcium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cookies, brownies, commercially prepared, reduced fat, with added fiber have 4.8 times more Fiber than Cookies, chocolate sandwich, with creme filling, reduced fat.
• Both Cookies, brownies, commercially prepared, reduced fat, with added fiber and Cookies, chocolate sandwich, with creme filling, reduced fat have similar amounts of Energy, Fat, Saturated Fat, Omega 3, Omega 6, Carbohydrate, Sugars and Protein per 500 kcal.
• Both Cookies, brownies, commercially prepared, reduced fat, with added fiber as well as Cookies, chocolate sandwich, with creme filling, reduced fat have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.