Comparing Nutrients in 500 calories Cookies, chocolate sandwich, with creme filling, regular VS Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated

Weight per 500 calories

• Cookies, chocolate sandwich, with creme filling, regular: 108g
• Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated: 104g

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 sandwich, with creme filling, regular or Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated?

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate sandwich, with creme filling, regular	4%	36%	60%
Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated	3%	46%	51%

Macro Nutrients

	Cookies, chocolate sandwich, with creme filling, regular	Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	21.3% 20.6g	28.3% 27.4g	97g per day for Men 19-50 years
Saturated Fat	19% 6.1g	24% 7.7g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	9.5% 0.15g	1.6g per day for Men 19-50 years
Omega 6	20.6% 3.5g	17.5% 2.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59% 76.5g	53% 69g	130g per day for Men 19-50 years
Sugars	60.4% 44g	71% 51.5g	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	1.04% 0.75g	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	% 0.99g	NA	g per day for Men 19-50 years
Sucrose	% 42g	NA	g per day for Men 19-50 years
Fiber	8.22% 3.13g	14.2% 5.4g	38g per day for Men 19-50 years
Protein	10% 5.6g	6.7% 3.74g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate sandwich, with creme filling, regular	Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated	Recommended Dietary Allowance
Vitamin A	0.12% 1.08μg	0.23% 2.08μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.7% 0.21mg	8.23% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	16.3% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.5% 2.8mg	8.92% 1.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.84% 0.29mg	3.7% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.9% 0.025mg	3.5% 0.046mg	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	16.4% 65.7μg	4.68% 18.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2.17% 0.052μg	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	17.7% 2.66mg	11% 1.64mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24.6% 29.5μg	9.7% 11.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate sandwich, with creme filling, regular	Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated	Recommended Dietary Allowance
Calcium	2.26% 22.6mg	3.64% 36.4mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	36.4% 0.33mg	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	164% 13mg	40.7% 3.25mg	8mg per day for Men 19-50 years
Magnesium	12% 50.6mg	9.65% 40.5mg	420mg per day for Men 19-50 years
Manganese	32.8% 0.75mg	17% 0.39mg	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	14.3% 100mg	13.4% 94mg	700mg per day for Men 19-50 years
Potassium	7.4% 252mg	7.34% 249mg	3400mg per day for Men 19-50 years
Selenium	10% 5.6μg	6.05% 3.33μg	55μg per day for Men 19-50 years
Sodium	28% 418mg	22.6% 339mg	1500mg per day for Men 19-50 years
Zinc	7.25% 0.8mg	5.5% 0.6mg	11mg per day for Men 19-50 years
Water	0.091% 3.35g	0.056% 2.08g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cookies, chocolate sandwich, with creme filling, regular vs Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated:

• Cookies, chocolate sandwich, with creme filling, regular have 2.1 times more Vitamin B1, 1.2 times more Vitamin B2, 2 times more Vitamin B3, 1.6 times more Vitamin B5, 3.5 times more Vitamin B9, 1.6 times more Vitamin E and 2.5 times more Vitamin K than Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated.
• Both Cookies, chocolate sandwich, with creme filling, regular as well as Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated 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, chocolate sandwich, with creme filling, regular vs Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated:

• Cookies, chocolate sandwich, with creme filling, regular have 4 times more Iron, 1.2 times more Magnesium, 2 times more Manganese, 1.7 times more Selenium, 1.2 times more Sodium and 1.3 times more Zinc than Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated.
• Both Cookies, chocolate sandwich, with creme filling, regular and Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated have similar amounts of Copper, Phosphorus and Potassium per 500 kcal.
• Both Cookies, chocolate sandwich, with creme filling, regular as well as Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated have insufficient amounts of Calcium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cookies, chocolate sandwich, with creme filling, regular have 2.1 times more Omega 3 and 1.5 times more Protein than Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated.
• While Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated contain 1.3 times more Fat, 1.3 times more Saturated Fat and 1.7 times more Fiber than Cookies, chocolate sandwich, with creme filling, regular.
• Both Cookies, chocolate sandwich, with creme filling, regular and Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated have similar amounts of Energy, Omega 6, Carbohydrate and Sugars per 500 kcal.
• Both Cookies, chocolate sandwich, with creme filling, regular as well as Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.