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

Weight per 500 calories

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

Macros Ratio

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

Macro Nutrients

	Cookies, gluten-free, lemon 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	24.2% 23.5g	19.5% 19g	97g per day for Men 19-50 years
Saturated Fat	32% 10g	26% 8.34g	32g per day for Men 19-50 years
Omega 3	5.95% 0.095g	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	14.6% 2.5g	11% 1.84g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.6% 72.2g	61.7% 80.2g	130g per day for Men 19-50 years
Sugars	56.7% 41g	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	% 41g	% 50.2g	g per day for Men 19-50 years
Fiber	0% 0g	6.94% 2.64g	38g per day for Men 19-50 years
Protein	0% 0g	4.13% 2.3g	56g per day for Men 19-50 years

Vitamins

	Cookies, gluten-free, lemon 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	3.64% 0.044mg	4.4% 0.053mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.53% 0.072mg	6.17% 0.08mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.39% 0.063mg	2.57% 0.41mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	3.16% 0.16mg	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	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	20% 3.03mg	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, lemon wafer	Cookies, gluten-free, chocolate sandwich, with creme filling	Recommended Dietary Allowance
Calcium	0.87% 8.74mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	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	2.2% 0.17mg	37% 2.96mg	8mg per day for Men 19-50 years
Magnesium	0.69% 2.9mg	10% 42mg	420mg per day for Men 19-50 years
Manganese	0.8% 0.018mg	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	5.4% 38mg	10.5% 74mg	700mg per day for Men 19-50 years
Potassium	1.03% 35mg	4.87% 166mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	7.2% 108mg	19.3% 290mg	1500mg per day for Men 19-50 years
Zinc	0.26% 0.029mg	6.33% 0.7mg	11mg per day for Men 19-50 years
Water	0.029% 1.1g	0.081% 3g	3700g per day for Men 19-50 years

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

• Cookies, gluten-free, lemon wafer have 1.2 times more Vitamin E than Cookies, gluten-free, chocolate sandwich, with creme filling.
• Both Cookies, gluten-free, lemon wafer and Cookies, gluten-free, chocolate sandwich, with creme filling have similar amounts of Vitamin B2 per 500 kcal.
• Both Cookies, gluten-free, lemon wafer as well as Cookies, gluten-free, chocolate sandwich, with creme filling 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, lemon wafer vs Cookies, gluten-free, chocolate sandwich, with creme filling:

• Cookies, gluten-free, chocolate sandwich, with creme filling contain 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, lemon wafer as well as Cookies, gluten-free, chocolate sandwich, with creme filling have insufficient amounts of Calcium, Potassium and Selenium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cookies, gluten-free, lemon wafer have 1.2 times more Fat, 1.2 times more Saturated Fat, 1.6 times more Omega 3 and 1.3 times more Omega 6 than Cookies, gluten-free, chocolate sandwich, with creme filling.
• While Cookies, gluten-free, chocolate sandwich, with creme filling contain 1.3 times more Sugars and more Fiber than Cookies, gluten-free, lemon wafer.
• Both Cookies, gluten-free, lemon wafer and Cookies, gluten-free, chocolate sandwich, with creme filling have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Cookies, gluten-free, lemon wafer as well as Cookies, gluten-free, chocolate sandwich, with creme filling have insufficient amounts of Fructose, Glucose, Sucrose and Protein in 500 kcal.