Comparing Nutrients in 500 calories Cookies, Marie biscuit VS Cookies, vanilla sandwich with creme filling, reduced fat

Weight per 500 calories

• Cookies, Marie biscuit: 123g
• Cookies, vanilla sandwich with creme filling, reduced fat: 118g

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

Which food has more nutrients per 500 calories - Cookies, Marie biscuit or Cookies, vanilla sandwich with creme filling, reduced fat?

Macros Ratio

	Protein	Fat	Carbs
Cookies, Marie biscuit	7%	23%	70%
Cookies, vanilla sandwich with creme filling, reduced fat	4%	22%	74%

Macro Nutrients

	Cookies, Marie biscuit	Cookies, vanilla sandwich with creme filling, reduced fat	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	13.4% 13g	12.7% 12.3g	97g per day for Men 19-50 years
Saturated Fat	20.4% 6.5g	11.7% 3.75g	32g per day for Men 19-50 years
Omega 3	9.1% 0.15g	1.92% 0.031g	1.6g per day for Men 19-50 years
Omega 6	11.2% 1.9g	7.6% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67% 87g	71% 92g	130g per day for Men 19-50 years
Sugars	36% 26g	61% 44.3g	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	NA	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	11.3% 4.3g	6.53% 2.5g	38g per day for Men 19-50 years
Protein	15.5% 8.7g	8.8% 4.93g	56g per day for Men 19-50 years

Vitamins

	Cookies, Marie biscuit	Cookies, vanilla sandwich with creme filling, reduced fat	Recommended Dietary Allowance
Vitamin A	0.14% 1.23μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55.5% 0.67mg	39.6% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46.7% 0.61mg	24.5% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.7% 4.75mg	22.2% 3.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7% 0.091mg	2.27% 0.03mg	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	36.3% 145μg	27.5% 110μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	9.75% 0.23μg	0.49% 0.012μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.7% 0.55mg	10.3% 1.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.9% 4.68μg	2.56% 3.07μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, Marie biscuit	Cookies, vanilla sandwich with creme filling, reduced fat	Recommended Dietary Allowance
Calcium	0% 0mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	14% 0.12mg	10% 0.091mg	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	0% 0mg	33.2% 2.66mg	8mg per day for Men 19-50 years
Magnesium	8.2% 34.5mg	3.38% 14mg	420mg per day for Men 19-50 years
Manganese	NA	NA	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	34% 238mg	10% 71mg	700mg per day for Men 19-50 years
Potassium	11% 378mg	3.6% 123mg	3400mg per day for Men 19-50 years
Selenium	53.5% 29.4μg	38% 21μg	55μg per day for Men 19-50 years
Sodium	30.4% 456mg	28% 418mg	1500mg per day for Men 19-50 years
Zinc	6.83% 0.75mg	3.98% 0.44mg	11mg per day for Men 19-50 years
Water	0.33% 12g	0.2% 7.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cookies, Marie biscuit vs Cookies, vanilla sandwich with creme filling, reduced fat:

• Cookies, Marie biscuit have 1.4 times more Vitamin B1, 1.9 times more Vitamin B2, 1.3 times more Vitamin B3, 3.1 times more Vitamin B6, 1.3 times more Vitamin B9 and 19.8 times more Vitamin B12 than Cookies, vanilla sandwich with creme filling, reduced fat.
• While Cookies, vanilla sandwich with creme filling, reduced fat contain 2.8 times more Vitamin E than Cookies, Marie biscuit.
• Both Cookies, Marie biscuit as well as Cookies, vanilla sandwich with creme filling, reduced fat have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Cookies, Marie biscuit vs Cookies, vanilla sandwich with creme filling, reduced fat:

• Cookies, Marie biscuit have 1.4 times more Copper, 2.4 times more Magnesium, 3.4 times more Phosphorus, 3.1 times more Potassium, 1.4 times more Selenium and 1.7 times more Zinc than Cookies, vanilla sandwich with creme filling, reduced fat.
• While Cookies, vanilla sandwich with creme filling, reduced fat contain more Iron than Cookies, Marie biscuit.
• Both Cookies, Marie biscuit and Cookies, vanilla sandwich with creme filling, reduced fat have similar amounts of Sodium per 500 kcal.
• Both Cookies, Marie biscuit as well as Cookies, vanilla sandwich with creme filling, reduced fat have insufficient amounts of Calcium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cookies, Marie biscuit have 1.7 times more Saturated Fat, 4.7 times more Omega 3, 1.5 times more Omega 6, 1.7 times more Fiber and 1.8 times more Protein than Cookies, vanilla sandwich with creme filling, reduced fat.
• While Cookies, vanilla sandwich with creme filling, reduced fat contain 1.7 times more Sugars than Cookies, Marie biscuit.
• Both Cookies, Marie biscuit and Cookies, vanilla sandwich with creme filling, reduced fat have similar amounts of Energy, Fat and Carbohydrate per 500 kcal.
• Both Cookies, Marie biscuit as well as Cookies, vanilla sandwich with creme filling, reduced fat have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.