Comparing Nutrients in 500 calories Cookies, chocolate, made with rice cereal VS Cookies, gluten-free, chocolate sandwich, with creme filling

Weight per 500 calories

• Cookies, chocolate, made with rice cereal: 114g
• Cookies, gluten-free, chocolate sandwich, with creme filling: 106g

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, made with rice cereal or Cookies, gluten-free, chocolate sandwich, with creme filling?

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate, made with rice cereal	3%	40%	57%
Cookies, gluten-free, chocolate sandwich, with creme filling	2%	34%	64%

Macro Nutrients

	Cookies, chocolate, made with rice cereal	Cookies, gluten-free, chocolate sandwich, with creme filling	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	22.7% 22g	19.5% 19g	97g per day for Men 19-50 years
Saturated Fat	40% 13g	26% 8.34g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	19% 3.25g	11% 1.84g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.3% 72g	61.7% 80.2g	130g per day for Men 19-50 years
Sugars	63% 46g	71.3% 51.7g	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	0% 0g	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	% 1.05g	g per day for Men 19-50 years
Sucrose	NA	% 50.2g	g per day for Men 19-50 years
Fiber	4.8% 1.8g	6.94% 2.64g	38g per day for Men 19-50 years
Protein	6.55% 3.67g	4.13% 2.3g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate, made with rice cereal	Cookies, gluten-free, chocolate sandwich, with creme filling	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	4.4% 0.053mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.46mg	6.17% 0.08mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4.02mg	2.57% 0.41mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	3.16% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.7% 0.37mg	0% 0mg	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	6.8% 27.3μg	0% 0μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	3.3% 0.08μg	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	15% 2.23mg	16.2% 2.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.8% 4.55μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate, made with rice cereal	Cookies, gluten-free, chocolate sandwich, with creme filling	Recommended Dietary Allowance
Calcium	3.64% 36.4mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	30.6% 0.28mg	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	35.4% 2.83mg	37% 2.96mg	8mg per day for Men 19-50 years
Magnesium	10.3% 43mg	10% 42mg	420mg per day for Men 19-50 years
Manganese	NA	23.6% 0.54mg	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	15.6% 109mg	10.5% 74mg	700mg per day for Men 19-50 years
Potassium	7.6% 258mg	4.87% 166mg	3400mg per day for Men 19-50 years
Selenium	19.2% 10.6μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	16% 239mg	19.3% 290mg	1500mg per day for Men 19-50 years
Zinc	6.92% 0.76mg	6.33% 0.7mg	11mg per day for Men 19-50 years
Water	0.4% 14.8g	0.081% 3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cookies, chocolate, made with rice cereal vs Cookies, gluten-free, chocolate sandwich, with creme filling:

• Cookies, chocolate, made with rice cereal have 7.5 times more Vitamin B1, 5.7 times more Vitamin B2, 9.8 times more Vitamin B3, more Vitamin B6 and more Vitamin B9 than Cookies, gluten-free, chocolate sandwich, with creme filling.
• While Cookies, gluten-free, chocolate sandwich, with creme filling contain 5.9 times more Vitamin K than Cookies, chocolate, made with rice cereal.
• Both Cookies, chocolate, made with rice cereal and Cookies, gluten-free, chocolate sandwich, with creme filling have similar amounts of Vitamin E per 500 kcal.
• Both Cookies, chocolate, made with rice cereal as well as Cookies, gluten-free, chocolate sandwich, with creme filling have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cookies, chocolate, made with rice cereal vs Cookies, gluten-free, chocolate sandwich, with creme filling:

• Cookies, chocolate, made with rice cereal have 1.5 times more Phosphorus, 1.6 times more Potassium and more Selenium than Cookies, gluten-free, chocolate sandwich, with creme filling.
• While Cookies, gluten-free, chocolate sandwich, with creme filling contain 1.3 times more Copper than Cookies, chocolate, made with rice cereal.
• Both Cookies, chocolate, made with rice cereal and Cookies, gluten-free, chocolate sandwich, with creme filling have similar amounts of Iron, Magnesium, Sodium and Zinc per 500 kcal.
• Both Cookies, chocolate, made with rice cereal as well as Cookies, gluten-free, chocolate sandwich, with creme filling have insufficient amounts of Calcium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cookies, chocolate, made with rice cereal have 1.5 times more Saturated Fat, 3 times more Omega 3, 1.8 times more Omega 6 and 1.6 times more Protein than Cookies, gluten-free, chocolate sandwich, with creme filling.
• While Cookies, gluten-free, chocolate sandwich, with creme filling contain 1.5 times more Fiber than Cookies, chocolate, made with rice cereal.
• Both Cookies, chocolate, made with rice cereal and Cookies, gluten-free, chocolate sandwich, with creme filling have similar amounts of Energy, Fat, Carbohydrate and Sugars per 500 kcal.
• Both Cookies, chocolate, made with rice cereal as well as Cookies, gluten-free, chocolate sandwich, with creme filling have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.