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

Weight per 500 calories

• Cookies, gluten-free, chocolate wafer: 92g
• Cookies, gluten-free, vanilla sandwich, with creme filling: 101g

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, vanilla sandwich, with creme filling?

Macros Ratio

	Protein	Fat	Carbs
Cookies, gluten-free, chocolate wafer	3%	51%	46%
Cookies, gluten-free, vanilla sandwich, with creme filling	2%	37%	61%

Macro Nutrients

	Cookies, gluten-free, chocolate wafer	Cookies, gluten-free, vanilla 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	21.4% 20.8g	97g per day for Men 19-50 years
Saturated Fat	44% 14g	22.2% 7.1g	32g per day for Men 19-50 years
Omega 3	7.16% 0.11g	27.3% 0.44g	1.6g per day for Men 19-50 years
Omega 6	11.6% 1.97g	14.4% 2.45g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	44.7% 58g	58.2% 75.7g	130g per day for Men 19-50 years
Sugars	52.3% 38g	65.3% 47.3g	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	0.53% 0.39g	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	% 0.89g	g per day for Men 19-50 years
Sucrose	% 34.3g	% 46g	g per day for Men 19-50 years
Fiber	3.9% 1.48g	1.33% 0.51g	38g per day for Men 19-50 years
Protein	6.7% 3.75g	4.8% 2.7g	56g per day for Men 19-50 years

Vitamins

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

Minerals

	Cookies, gluten-free, chocolate wafer	Cookies, gluten-free, vanilla sandwich, with creme filling	Recommended Dietary Allowance
Calcium	10% 101mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	26.6% 0.24mg	5.07% 0.046mg	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	4.3% 0.34mg	8mg per day for Men 19-50 years
Magnesium	9.02% 38mg	3.14% 13mg	420mg per day for Men 19-50 years
Manganese	16.5% 0.38mg	9.97% 0.23mg	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	5.65% 39.6mg	700mg per day for Men 19-50 years
Potassium	9.24% 314mg	3.13% 106mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	7.5% 113mg	13.6% 204mg	1500mg per day for Men 19-50 years
Zinc	6.55% 0.72mg	2.12% 0.23mg	11mg per day for Men 19-50 years
Water	0.034% 1.27g	0.046% 1.7g	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, vanilla sandwich, with creme filling:

Both Cookies, gluten-free, chocolate wafer and Cookies, gluten-free, vanilla sandwich, with creme filling have similar amounts of vitamins per 500 kcal

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

• Cookies, gluten-free, chocolate wafer have 7.1 times more Calcium, 5.2 times more Copper, 9.8 times more Iron, 2.9 times more Magnesium, 1.7 times more Manganese, 3.4 times more Phosphorus, 3 times more Potassium and 3.1 times more Zinc than Cookies, gluten-free, vanilla sandwich, with creme filling.
• While Cookies, gluten-free, vanilla sandwich, with creme filling contain 1.8 times more Sodium than Cookies, gluten-free, chocolate wafer.

Comparison of macro-nutrients per 500 calories:

• Cookies, gluten-free, chocolate wafer have 1.4 times more Fat, 2 times more Saturated Fat and 1.4 times more Protein than Cookies, gluten-free, vanilla sandwich, with creme filling.
• While Cookies, gluten-free, vanilla sandwich, with creme filling contain 3.8 times more Omega 3 and 1.3 times more Carbohydrate than Cookies, gluten-free, chocolate wafer.
• Both Cookies, gluten-free, chocolate wafer and Cookies, gluten-free, vanilla sandwich, with creme filling have similar amounts of Energy, Omega 6 and Sugars per 500 kcal.
• Both Cookies, gluten-free, chocolate wafer as well as Cookies, gluten-free, vanilla sandwich, with creme filling have insufficient amounts of Fructose, Glucose, Sucrose and Fiber in 500 kcal.