Comparing Nutrients in 500 calories Cookies, oatmeal sandwich, with creme filling VS Tortillas, ready-to-bake or -fry, whole wheat

Weight per 500 calories

• Cookies, oatmeal sandwich, with creme filling: 126g
• Tortillas, ready-to-bake or -fry, whole wheat: 161g

Cookies, oatmeal sandwich, with creme filling have 1.3 times more energy per 100g than Tortillas, ready-to-bake or -fry, whole wheat. It has high energy density when compared to other foods. Tortillas, ready-to-bake or -fry, whole wheat having high energy density.

Discover which food has more nutrients per 500 calories - Cookies, oatmeal sandwich, with creme filling or Tortillas, ready-to-bake or -fry, whole wheat?

Macros Ratio

	Protein	Fat	Carbs
Cookies, oatmeal sandwich, with creme filling	3%	41%	56%
Tortillas, ready-to-bake or -fry, whole wheat	13%	28%	59%

Macro Nutrients

	Cookies, oatmeal sandwich, with creme filling	Tortillas, ready-to-bake or -fry, whole wheat	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	23.7% 23g	16.2% 15.7g	97g per day for Men 19-50 years
Saturated Fat	20.5% 6.57g	24.6% 7.87g	32g per day for Men 19-50 years
Omega 3	34.6% 0.55g	3.33% 0.053g	1.6g per day for Men 19-50 years
Omega 6	51.7% 8.8g	9.1% 1.55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.7% 70g	57% 74g	130g per day for Men 19-50 years
Sugars	54.3% 39.4g	5.43% 3.94g	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	8.6% 3.27g	41.6% 16g	38g per day for Men 19-50 years
Protein	5.86% 3.28g	28% 15.7g	56g per day for Men 19-50 years

Vitamins

	Cookies, oatmeal sandwich, with creme filling	Tortillas, ready-to-bake or -fry, whole wheat	Recommended Dietary Allowance
Vitamin A	0.14% 1.26μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.7% 0.3mg	111% 1.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	36% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9% 1.44mg	49% 7.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.24% 0.36mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.45% 0.058mg	38.7% 0.5mg	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	12% 47.7μg	55.6% 223μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.52% 0.013μg	0% 0μg	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	0.21% 1.26IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	18.5% 2.78mg	9.68% 1.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.65% 6.8μg	6.05% 7.26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, oatmeal sandwich, with creme filling	Tortillas, ready-to-bake or -fry, whole wheat	Recommended Dietary Allowance
Calcium	0% 0mg	39.4% 394mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	47.7% 0.43mg	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	29.5% 2.36mg	53% 4.24mg	8mg per day for Men 19-50 years
Magnesium	10.5% 44mg	32.6% 137mg	420mg per day for Men 19-50 years
Manganese	45% 1.04mg	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	17% 118mg	79.7% 558mg	700mg per day for Men 19-50 years
Potassium	5.03% 171mg	12.4% 423mg	3400mg per day for Men 19-50 years
Selenium	15.5% 8.54μg	109% 59.7μg	55μg per day for Men 19-50 years
Sodium	42% 628mg	66.3% 995mg	1500mg per day for Men 19-50 years
Zinc	7.65% 0.84mg	28% 3.1mg	11mg per day for Men 19-50 years
Water	0.75% 27.8g	1.3% 48.6g	3700g per day for Men 19-50 years

Cookies, Oatmeal Sandwich, With Creme Filling VS Tortillas, Ready-to-bake Or -fry, Whole Wheat Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cookies, oatmeal sandwich, with creme filling or Tortillas, ready-to-bake or -fry, whole wheat?

Lets compare vitamin content per 500 calories of Cookies, oatmeal sandwich, with creme filling vs Tortillas, ready-to-bake or -fry, whole wheat:

• 500 calories of Cookies, oatmeal sandwich, with creme filling have 1.9 times more Vitamin E than Tortillas, ready-to-bake or -fry, whole wheat.
• While 500 kcal of Tortillas, ready-to-bake or -fry, whole wheat contain 4.5 times more Vitamin B1, 3.3 times more Vitamin B2, 5.4 times more Vitamin B3, 8.7 times more Vitamin B6 and 4.7 times more Vitamin B9 than Cookies, oatmeal sandwich, with creme filling.
• 500 calories of Cookies, oatmeal sandwich, with creme filling have insufficient amounts of Vitamin B3 and Vitamin B6
• 500 calories of Tortillas, ready-to-bake or -fry, whole wheat have insufficient amounts of Vitamin E
• Both Cookies, oatmeal sandwich, with creme filling as well as Tortillas, ready-to-bake or -fry, whole wheat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Cookies, oatmeal sandwich, with creme filling vs Tortillas, ready-to-bake or -fry, whole wheat:

• 500 kcal of Tortillas, ready-to-bake or -fry, whole wheat contain more Calcium, 2.5 times more Copper, 1.8 times more Iron, 3.1 times more Magnesium, 4.7 times more Phosphorus, 2.5 times more Potassium, 7 times more Selenium, 1.6 times more Sodium and 3.7 times more Zinc than Cookies, oatmeal sandwich, with creme filling.
• 500 calories of Cookies, oatmeal sandwich, with creme filling lack sufficient amounts of Calcium, Potassium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cookies, oatmeal sandwich, with creme filling have 1.5 times more Fat, 10.4 times more Omega 3, 5.7 times more Omega 6 and 10 times more Sugars than Tortillas, ready-to-bake or -fry, whole wheat.
• While 500 kcal of Tortillas, ready-to-bake or -fry, whole wheat contain 4.8 times more Fiber and 4.8 times more Protein than Cookies, oatmeal sandwich, with creme filling.
• Both Cookies, oatmeal sandwich, with creme filling and Tortillas, ready-to-bake or -fry, whole wheat offer comparable quantities of Energy, Saturated Fat and Carbohydrate per 500 calories.
• 500 calories of Cookies, oatmeal sandwich, with creme filling provide inadequate amounts of Fiber and Protein
• 500 calories of Tortillas, ready-to-bake or -fry, whole wheat provide inadequate amounts of Omega 3 and Omega 6