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

Weight per 500 calories

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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Cookies, gluten-free, chocolate wafer	Cookies, gluten-free, chocolate sandwich, with creme filling	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	4.4% 0.053mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	6.17% 0.08mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	2.57% 0.41mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.95% 0.4mg	3.16% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	0% 0μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	16.2% 2.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

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

• Cookies, gluten-free, chocolate wafer have 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 wafer vs Cookies, gluten-free, chocolate sandwich, with creme filling:

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

Comparison of macro-nutrients per 500 calories:

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