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

Weight per 500 calories

• Cookies, gluten-free, chocolate sandwich, with creme filling: 106g
• Cookies, gluten-free, lemon wafer: 97g

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, lemon wafer?

Macros Ratio

	Protein	Fat	Carbs
Cookies, gluten-free, chocolate sandwich, with creme filling	2%	34%	64%
Cookies, gluten-free, lemon wafer	0%	42%	58%

Macro Nutrients

	Cookies, gluten-free, chocolate sandwich, with creme filling	Cookies, gluten-free, lemon wafer	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	19.5% 19g	24.2% 23.5g	97g per day for Men 19-50 years
Saturated Fat	26% 8.34g	32% 10g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	5.95% 0.095g	1.6g per day for Men 19-50 years
Omega 6	11% 1.84g	14.6% 2.5g	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	55.6% 72.2g	130g per day for Men 19-50 years
Sugars	71.3% 51.7g	56.7% 41g	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	% 41g	g per day for Men 19-50 years
Fiber	6.94% 2.64g	0% 0g	38g per day for Men 19-50 years
Protein	4.13% 2.3g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Cookies, gluten-free, chocolate sandwich, with creme filling	Cookies, gluten-free, lemon 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	3.64% 0.044mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.17% 0.08mg	5.53% 0.072mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.57% 0.41mg	0.39% 0.063mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.16% 0.16mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	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	0% 0μg	0% 0μg	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	20% 3.03mg	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, lemon wafer	Recommended Dietary Allowance
Calcium	2% 20mg	0.87% 8.74mg	1000mg per day for Men 19-50 years
Copper	30.6% 0.28mg	0% 0mg	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	2.2% 0.17mg	8mg per day for Men 19-50 years
Magnesium	10% 42mg	0.69% 2.9mg	420mg per day for Men 19-50 years
Manganese	23.6% 0.54mg	0.8% 0.018mg	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	5.4% 38mg	700mg per day for Men 19-50 years
Potassium	4.87% 166mg	1.03% 35mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	19.3% 290mg	7.2% 108mg	1500mg per day for Men 19-50 years
Zinc	6.33% 0.7mg	0.26% 0.029mg	11mg per day for Men 19-50 years
Water	0.081% 3g	0.029% 1.1g	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, lemon wafer:

Both Cookies, gluten-free, chocolate sandwich, with creme filling and Cookies, gluten-free, lemon wafer have similar amounts of vitamins per 500 kcal
• Both Cookies, gluten-free, chocolate sandwich, with creme filling and Cookies, gluten-free, lemon wafer have similar amounts of Vitamin B2 and Vitamin E per 500 kcal.
• Both Cookies, gluten-free, chocolate sandwich, with creme filling as well as Cookies, gluten-free, lemon wafer have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9 in 500 kcal.

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

• Cookies, gluten-free, chocolate sandwich, with creme filling have more Copper, 17 times more Iron, 14.5 times more Magnesium, 29.4 times more Manganese, 2 times more Phosphorus, 2.7 times more Sodium and 23.9 times more Zinc than Cookies, gluten-free, lemon wafer.
• Both Cookies, gluten-free, chocolate sandwich, with creme filling as well as Cookies, gluten-free, lemon wafer have insufficient amounts of Calcium, Potassium and Selenium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cookies, gluten-free, chocolate sandwich, with creme filling have 1.3 times more Sugars and more Fiber than Cookies, gluten-free, lemon wafer.
• While Cookies, gluten-free, lemon wafer contain 1.6 times more Omega 3 and 1.3 times more Omega 6 than Cookies, gluten-free, chocolate sandwich, with creme filling.
• Both Cookies, gluten-free, chocolate sandwich, with creme filling and Cookies, gluten-free, lemon wafer have similar amounts of Energy, Fat, Saturated Fat and Carbohydrate per 500 kcal.
• Both Cookies, gluten-free, chocolate sandwich, with creme filling as well as Cookies, gluten-free, lemon wafer have insufficient amounts of Fructose, Glucose, Sucrose and Protein in 500 kcal.