Comparing Nutrients in 500 calories Cookies, sugar wafer, chocolate-covered VS Cookies, coconut macaroon

Weight per 500 calories

• Cookies, sugar wafer, chocolate-covered: 95g
• Cookies, coconut macaroon: 109g

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

Discover which food has more nutrients per 500 calories - Cookies, sugar wafer, chocolate-covered or Cookies, coconut macaroon?

Macros Ratio

	Protein	Fat	Carbs
Cookies, sugar wafer, chocolate-covered	3%	47%	50%
Cookies, coconut macaroon	3%	44%	53%

Macro Nutrients

	Cookies, sugar wafer, chocolate-covered	Cookies, coconut macaroon	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	27% 26.2g	25.3% 24.5g	97g per day for Men 19-50 years
Saturated Fat	51.2% 16.4g	68.3% 22g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	3.26% 0.052g	1.6g per day for Men 19-50 years
Omega 6	21.7% 3.7g	4.87% 0.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.3% 62.7g	51% 66.5g	130g per day for Men 19-50 years
Sugars	68% 49g	67.7% 49g	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	8.5% 3.23g	14.6% 5.54g	38g per day for Men 19-50 years
Protein	5.86% 3.28g	5.86% 3.3g	56g per day for Men 19-50 years

Vitamins

	Cookies, sugar wafer, chocolate-covered	Cookies, coconut macaroon	Recommended Dietary Allowance
Vitamin A	0.11% 0.95μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.45% 0.089mg	1.8% 0.022mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.7% 0.2mg	5% 0.065mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.8% 0.61mg	1.5% 0.24mg	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	3.5% 0.046mg	8.03% 0.1mg	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	3.56% 14.3μg	0.82% 3.26μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	5.94% 0.14μg	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% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	13.7% 2.05mg	1.38% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.47% 6.56μg	1% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, sugar wafer, chocolate-covered	Cookies, coconut macaroon	Recommended Dietary Allowance
Calcium	0% 0mg	0.54% 5.43mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	32.5% 0.29mg	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	14.7% 1.18mg	11% 0.89mg	8mg per day for Men 19-50 years
Magnesium	10% 42.8mg	7.5% 31.5mg	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	16% 111mg	10.6% 74mg	700mg per day for Men 19-50 years
Potassium	8.7% 296mg	3.93% 134mg	3400mg per day for Men 19-50 years
Selenium	9.33% 5.13μg	13.4% 7.4μg	55μg per day for Men 19-50 years
Sodium	8.75% 131mg	17.5% 262mg	1500mg per day for Men 19-50 years
Zinc	5.27% 0.58mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	0.044% 1.64g	0.34% 12.5g	3700g per day for Men 19-50 years

Cookies, Sugar Wafer, Chocolate-covered VS Cookies, Coconut Macaroon Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cookies, sugar wafer, chocolate-covered or Cookies, coconut macaroon?

Lets compare vitamin content per 500 calories of Cookies, sugar wafer, chocolate-covered vs Cookies, coconut macaroon:

• 500 calories of Cookies, sugar wafer, chocolate-covered have 3.1 times more Vitamin B2 and 9.9 times more Vitamin E than Cookies, coconut macaroon.
• 500 calories of Cookies, coconut macaroon have insufficient amounts of Vitamin B2 and Vitamin E
• Both Cookies, sugar wafer, chocolate-covered as well as Cookies, coconut macaroon have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Cookies, sugar wafer, chocolate-covered vs Cookies, coconut macaroon:

• 500 calories of Cookies, sugar wafer, chocolate-covered have 1.3 times more Iron, 1.4 times more Magnesium and 1.5 times more Phosphorus than Cookies, coconut macaroon.
• While 500 kcal of Cookies, coconut macaroon contain 1.4 times more Selenium and 2 times more Sodium than Cookies, sugar wafer, chocolate-covered.
• Both Cookies, sugar wafer, chocolate-covered and Cookies, coconut macaroon contain similar levels of Copper per 500 calories.
• 500 calories of Cookies, sugar wafer, chocolate-covered lack sufficient amounts of Selenium
• 500 calories of Cookies, coconut macaroon lack sufficient amounts of Magnesium
• Both Cookies, sugar wafer, chocolate-covered as well as Cookies, coconut macaroon lack sufficient amounts of Calcium, Potassium and Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cookies, sugar wafer, chocolate-covered have 5.3 times more Omega 3 and 4.5 times more Omega 6 than Cookies, coconut macaroon.
• While 500 kcal of Cookies, coconut macaroon contain 1.3 times more Saturated Fat and 1.7 times more Fiber than Cookies, sugar wafer, chocolate-covered.
• Both Cookies, sugar wafer, chocolate-covered and Cookies, coconut macaroon offer comparable quantities of Energy, Fat, Carbohydrate and Sugars per 500 calories.
• 500 calories of Cookies, sugar wafer, chocolate-covered provide inadequate amounts of Fiber
• 500 calories of Cookies, coconut macaroon provide inadequate amounts of Omega 3 and Omega 6
• Both Cookies, sugar wafer, chocolate-covered as well as Cookies, coconut macaroon provide inadequate amounts of Protein in 500 calories.