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

Weight per 500 calories

• Cookies, gluten-free, chocolate sandwich, with creme filling: 106g
• Cookies, gluten-free, chocolate wafer: 92g

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

Which food has more nutrients per 500 calories - Cookies, gluten-free, chocolate sandwich, with creme filling or Cookies, gluten-free, chocolate wafer?

Macros Ratio

	Protein	Fat	Carbs
Cookies, gluten-free, chocolate sandwich, with creme filling	2%	34%	64%
Cookies, gluten-free, chocolate wafer	3%	51%	46%

Macro Nutrients

	Cookies, gluten-free, chocolate sandwich, with creme filling	Cookies, gluten-free, chocolate wafer	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	19.5% 19g	29% 28g	97g per day for Men 19-50 years
Saturated Fat	26% 8.34g	44% 14g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	7.16% 0.11g	1.6g per day for Men 19-50 years
Omega 6	11% 1.84g	11.6% 1.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	61.7% 80.2g	44.7% 58g	130g per day for Men 19-50 years
Sugars	71.3% 51.7g	52.3% 38g	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% 0g	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	% 1.05g	% 0g	g per day for Men 19-50 years
Sucrose	% 50.2g	% 34.3g	g per day for Men 19-50 years
Fiber	6.94% 2.64g	3.9% 1.48g	38g per day for Men 19-50 years
Protein	4.13% 2.3g	6.7% 3.75g	56g per day for Men 19-50 years

Vitamins

	Cookies, gluten-free, chocolate sandwich, with creme filling	Cookies, gluten-free, chocolate wafer	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.4% 0.053mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.17% 0.08mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.57% 0.41mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.16% 0.16mg	7.95% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	NA	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	0% 0μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	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	16.2% 2.44mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, gluten-free, chocolate sandwich, with creme filling	Cookies, gluten-free, chocolate wafer	Recommended Dietary Allowance
Calcium	2% 20mg	10% 101mg	1000mg per day for Men 19-50 years
Copper	30.6% 0.28mg	26.6% 0.24mg	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	37% 2.96mg	42.4% 3.4mg	8mg per day for Men 19-50 years
Magnesium	10% 42mg	9.02% 38mg	420mg per day for Men 19-50 years
Manganese	23.6% 0.54mg	16.5% 0.38mg	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	10.5% 74mg	19% 133mg	700mg per day for Men 19-50 years
Potassium	4.87% 166mg	9.24% 314mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	19.3% 290mg	7.5% 113mg	1500mg per day for Men 19-50 years
Zinc	6.33% 0.7mg	6.55% 0.72mg	11mg per day for Men 19-50 years
Water	0.081% 3g	0.034% 1.27g	3700g per day for Men 19-50 years

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

• Cookies, gluten-free, chocolate wafer contain 2.5 times more Vitamin B5 than Cookies, gluten-free, chocolate sandwich, with creme filling.

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

• Cookies, gluten-free, chocolate sandwich, with creme filling have 1.4 times more Manganese and 2.6 times more Sodium than Cookies, gluten-free, chocolate wafer.
• While Cookies, gluten-free, chocolate wafer contain 5 times more Calcium, 1.8 times more Phosphorus and 1.9 times more Potassium than Cookies, gluten-free, chocolate sandwich, with creme filling.
• Both Cookies, gluten-free, chocolate sandwich, with creme filling and Cookies, gluten-free, chocolate wafer have similar amounts of Copper, Iron, Magnesium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cookies, gluten-free, chocolate sandwich, with creme filling have 1.4 times more Carbohydrate, 1.4 times more Sugars and 1.8 times more Fiber than Cookies, gluten-free, chocolate wafer.
• While Cookies, gluten-free, chocolate wafer contain 1.5 times more Fat, 1.7 times more Saturated Fat, 1.9 times more Omega 3 and 1.6 times more Protein than Cookies, gluten-free, chocolate sandwich, with creme filling.
• Both Cookies, gluten-free, chocolate sandwich, with creme filling and Cookies, gluten-free, chocolate wafer have similar amounts of Energy and Omega 6 per 500 kcal.
• Both Cookies, gluten-free, chocolate sandwich, with creme filling as well as Cookies, gluten-free, chocolate wafer have insufficient amounts of Fructose, Glucose and Sucrose in 500 kcal.