Comparing Nutrients in 500 calories Cookies, chocolate sandwich, with creme filling, reduced fat VS Tortillas, ready-to-bake or -fry, whole wheat

Weight per 500 calories

• Cookies, chocolate sandwich, with creme filling, reduced fat: 115g
• Tortillas, ready-to-bake or -fry, whole wheat: 161g

Cookies, chocolate sandwich, with creme filling, reduced fat have 1.4 times more energy per 100g than Tortillas, ready-to-bake or -fry, whole wheat. It has very high energy density when compared to other foods. Tortillas, ready-to-bake or -fry, whole wheat having high energy density.

Discover which food has more nutrients per 500 calories - Cookies, chocolate sandwich, with creme filling, reduced fat or Tortillas, ready-to-bake or -fry, whole wheat?

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate sandwich, with creme filling, reduced fat	3%	27%	70%
Tortillas, ready-to-bake or -fry, whole wheat	13%	28%	59%

Macro Nutrients

	Cookies, chocolate sandwich, with creme filling, reduced fat	Tortillas, ready-to-bake or -fry, whole wheat	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	15.7% 15g	16.2% 15.7g	97g per day for Men 19-50 years
Saturated Fat	10.5% 3.37g	24.6% 7.87g	32g per day for Men 19-50 years
Omega 3	29.5% 0.47g	3.33% 0.053g	1.6g per day for Men 19-50 years
Omega 6	20.3% 3.46g	9.1% 1.55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67% 87.4g	57% 74g	130g per day for Men 19-50 years
Sugars	65% 47.2g	5.43% 3.94g	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	8.75% 3.33g	41.6% 16g	38g per day for Men 19-50 years
Protein	6.02% 3.37g	28% 15.7g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate sandwich, with creme filling, reduced fat	Tortillas, ready-to-bake or -fry, whole wheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.7% 0.33mg	111% 1.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	36% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.56mg	49% 7.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.88% 0.19mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.76% 0.023mg	38.7% 0.5mg	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	19.5% 78μg	55.6% 223μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	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	13% 1.93mg	9.68% 1.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.3% 18.3μg	6.05% 7.26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate sandwich, with creme filling, reduced fat	Tortillas, ready-to-bake or -fry, whole wheat	Recommended Dietary Allowance
Calcium	0% 0mg	39.4% 394mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	47.7% 0.43mg	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	45.6% 3.65mg	53% 4.24mg	8mg per day for Men 19-50 years
Magnesium	6.83% 28.7mg	32.6% 137mg	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	11% 75.7mg	79.7% 558mg	700mg per day for Men 19-50 years
Potassium	5.94% 202mg	12.4% 423mg	3400mg per day for Men 19-50 years
Selenium	27.5% 15μg	109% 59.7μg	55μg per day for Men 19-50 years
Sodium	36% 540mg	66.3% 995mg	1500mg per day for Men 19-50 years
Zinc	5.1% 0.56mg	28% 3.1mg	11mg per day for Men 19-50 years
Water	0.19% 7.14g	1.3% 48.6g	3700g per day for Men 19-50 years

Cookies, Chocolate Sandwich, With Creme Filling, Reduced Fat VS Tortillas, Ready-to-bake Or -fry, Whole Wheat Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cookies, chocolate sandwich, with creme filling, reduced fat or Tortillas, ready-to-bake or -fry, whole wheat?

Lets compare vitamin content per 500 calories of Cookies, chocolate sandwich, with creme filling, reduced fat vs Tortillas, ready-to-bake or -fry, whole wheat:

• 500 calories of Cookies, chocolate sandwich, with creme filling, reduced fat have 1.3 times more Vitamin E and 2.5 times more Vitamin K than Tortillas, ready-to-bake or -fry, whole wheat.
• While 500 kcal of Tortillas, ready-to-bake or -fry, whole wheat contain 4 times more Vitamin B1, 2 times more Vitamin B2, 3.1 times more Vitamin B3, 21.9 times more Vitamin B6 and 2.9 times more Vitamin B9 than Cookies, chocolate sandwich, with creme filling, reduced fat.
• 500 calories of Cookies, chocolate sandwich, with creme filling, reduced fat have insufficient amounts of Vitamin B6
• 500 calories of Tortillas, ready-to-bake or -fry, whole wheat have insufficient amounts of Vitamin E and Vitamin K
• Both Cookies, chocolate sandwich, with creme filling, reduced fat as well as Tortillas, ready-to-bake or -fry, whole wheat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cookies, chocolate sandwich, with creme filling, reduced fat vs Tortillas, ready-to-bake or -fry, whole wheat:

• 500 kcal of Tortillas, ready-to-bake or -fry, whole wheat contain more Calcium, 2 times more Copper, 4.8 times more Magnesium, 7.4 times more Phosphorus, 2.1 times more Potassium, 3.9 times more Selenium, 1.8 times more Sodium and 5.5 times more Zinc than Cookies, chocolate sandwich, with creme filling, reduced fat.
• Both Cookies, chocolate sandwich, with creme filling, reduced fat and Tortillas, ready-to-bake or -fry, whole wheat contain similar levels of Iron per 500 calories.
• 500 calories of Cookies, chocolate sandwich, with creme filling, reduced fat lack sufficient amounts of Calcium, Magnesium, Potassium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cookies, chocolate sandwich, with creme filling, reduced fat have 8.9 times more Omega 3, 2.2 times more Omega 6 and 12 times more Sugars than Tortillas, ready-to-bake or -fry, whole wheat.
• While 500 kcal of Tortillas, ready-to-bake or -fry, whole wheat contain 2.3 times more Saturated Fat, 4.8 times more Fiber and 4.7 times more Protein than Cookies, chocolate sandwich, with creme filling, reduced fat.
• Both Cookies, chocolate sandwich, with creme filling, reduced fat and Tortillas, ready-to-bake or -fry, whole wheat offer comparable quantities of Energy, Fat and Carbohydrate per 500 calories.
• 500 calories of Cookies, chocolate sandwich, with creme filling, reduced fat provide inadequate amounts of Fiber and Protein
• 500 calories of Tortillas, ready-to-bake or -fry, whole wheat provide inadequate amounts of Omega 3 and Omega 6