Comparing Nutrients in 500 calories Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched VS Cookies, chocolate chip, commercially prepared, soft-type

Weight per 500 calories

• Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched: 102g
• Cookies, chocolate chip, commercially prepared, soft-type: 113g

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

Which food has more nutrients per 500 calories - Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched or Cookies, chocolate chip, commercially prepared, soft-type?

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched	4%	44%	52%
Cookies, chocolate chip, commercially prepared, soft-type	3%	39%	58%

Macro Nutrients

	Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched	Cookies, chocolate chip, commercially prepared, soft-type	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	26% 25g	23% 22.3g	97g per day for Men 19-50 years
Saturated Fat	25.7% 8.22g	34.3% 11g	32g per day for Men 19-50 years
Omega 3	55.7% 0.89g	4% 0.064g	1.6g per day for Men 19-50 years
Omega 6	45% 7.64g	11.4% 1.94g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	51% 66.4g	57% 74g	130g per day for Men 19-50 years
Sugars	46% 33.4g	57.6% 41.8g	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	0.55% 0.4g	9.83% 7.13g	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	% 1.23g	% 9.4g	g per day for Men 19-50 years
Sucrose	% 32g	% 25g	g per day for Men 19-50 years
Fiber	5.35% 2.03g	5.33% 2.03g	38g per day for Men 19-50 years
Protein	9.26% 5.2g	7.3% 4.1g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched	Cookies, chocolate chip, commercially prepared, soft-type	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.7% 0.3mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.2% 0.3mg	24.5% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	14.5% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	8.1% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.53% 0.059mg	4.33% 0.056mg	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	18.3% 73μg	7.6% 30.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.27% 0.03μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	13.6% 2.04mg	11.6% 1.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	28.5% 34.2μg	2.25% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched	Cookies, chocolate chip, commercially prepared, soft-type	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	1.9% 19mg	1000mg per day for Men 19-50 years
Copper	36.5% 0.33mg	28.4% 0.26mg	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	71% 5.67mg	57.3% 4.6mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	7.78% 32.7mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	20.7% 0.48mg	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	16% 111mg	9.8% 68.7mg	700mg per day for Men 19-50 years
Potassium	5.1% 174mg	4.3% 146mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.96μg	6.35% 3.5μg	55μg per day for Men 19-50 years
Sodium	21% 316mg	20.7% 311mg	1500mg per day for Men 19-50 years
Zinc	6.65% 0.73mg	5.53% 0.61mg	11mg per day for Men 19-50 years
Water	0.098% 3.63g	0.3% 11g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched vs Cookies, chocolate chip, commercially prepared, soft-type:

• Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched have 1.9 times more Vitamin B1, 2.4 times more Vitamin B9 and 12.7 times more Vitamin K than Cookies, chocolate chip, commercially prepared, soft-type.
• Both Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched and Cookies, chocolate chip, commercially prepared, soft-type have similar amounts of Vitamin B2, Vitamin B3 and Vitamin E per 500 kcal.
• Both Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched as well as Cookies, chocolate chip, commercially prepared, soft-type have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched vs Cookies, chocolate chip, commercially prepared, soft-type:

• Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched have 1.3 times more Copper, 1.2 times more Iron, 1.3 times more Magnesium, 1.3 times more Manganese, 1.6 times more Phosphorus and 1.2 times more Zinc than Cookies, chocolate chip, commercially prepared, soft-type.
• Both Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched and Cookies, chocolate chip, commercially prepared, soft-type have similar amounts of Potassium, Selenium and Sodium per 500 kcal.
• Both Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched as well as Cookies, chocolate chip, commercially prepared, soft-type have insufficient amounts of Calcium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched have 13.9 times more Omega 3, 3.9 times more Omega 6 and 1.3 times more Protein than Cookies, chocolate chip, commercially prepared, soft-type.
• While Cookies, chocolate chip, commercially prepared, soft-type contain 1.3 times more Saturated Fat and 18 times more Fructose than Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched.
• Both Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched and Cookies, chocolate chip, commercially prepared, soft-type have similar amounts of Energy, Fat, Carbohydrate, Sugars and Fiber per 500 kcal.
• Both Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched as well as Cookies, chocolate chip, commercially prepared, soft-type have insufficient amounts of Glucose and Sucrose in 500 kcal.