Comparing Nutrients in 500 calories Cookies, sugar wafer, with creme filling, sugar free VS Puff pastry, frozen, ready-to-bake, baked

Weight per 500 calories

• Cookies, sugar wafer, with creme filling, sugar free: 94g
• Puff pastry, frozen, ready-to-bake, baked: 89.6g

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, with creme filling, sugar free or Puff pastry, frozen, ready-to-bake, baked?

Macros Ratio

	Protein	Fat	Carbs
Cookies, sugar wafer, with creme filling, sugar free	3%	48%	49%
Puff pastry, frozen, ready-to-bake, baked	5%	62%	33%

Macro Nutrients

	Cookies, sugar wafer, with creme filling, sugar free	Puff pastry, frozen, ready-to-bake, baked	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	27.7% 27g	35.6% 34.5g	97g per day for Men 19-50 years
Saturated Fat	12.5% 4g	15.4% 4.93g	32g per day for Men 19-50 years
Omega 3	43.7% 0.7g	145% 2.3g	1.6g per day for Men 19-50 years
Omega 6	55.4% 9.42g	104% 17.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48% 62.4g	31.5% 41g	130g per day for Men 19-50 years
Sugars	0% 0g	0.93% 0.67g	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	35.4% 13.5g	3.54% 1.34g	38g per day for Men 19-50 years
Protein	6% 3.36g	12% 6.63g	56g per day for Men 19-50 years

Vitamins

	Cookies, sugar wafer, with creme filling, sugar free	Puff pastry, frozen, ready-to-bake, baked	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	21.3% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.85% 0.092mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.65% 0.008mg	1.3% 0.017mg	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	9.9% 39.5μg	12.3% 49.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	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	19.3% 2.9mg	3.3% 0.49mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.04% 2.45μg	12% 14.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, sugar wafer, with creme filling, sugar free	Puff pastry, frozen, ready-to-bake, baked	Recommended Dietary Allowance
Calcium	0% 0mg	0.9% 8.96mg	1000mg per day for Men 19-50 years
Copper	3.98% 0.036mg	11.4% 0.1mg	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	15% 1.2mg	29% 2.33mg	8mg per day for Men 19-50 years
Magnesium	1.57% 6.6mg	3.4% 14.3mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	19.3% 0.44mg	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% 37.7mg	7.7% 53.8mg	700mg per day for Men 19-50 years
Potassium	1.58% 53.7mg	1.63% 55.6mg	3400mg per day for Men 19-50 years
Selenium	10.8% 5.93μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	4.46% 67mg	15% 227mg	1500mg per day for Men 19-50 years
Zinc	1.7% 0.19mg	4.4% 0.48mg	11mg per day for Men 19-50 years
Water	0.018% 0.66g	0.18% 6.63g	3700g per day for Men 19-50 years

Cookies, Sugar Wafer, With Creme Filling, Sugar Free VS Puff Pastry, Frozen, Ready-to-bake, Baked Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cookies, sugar wafer, with creme filling, sugar free or Puff pastry, frozen, ready-to-bake, baked?

Lets compare vitamin content per 500 calories of Cookies, sugar wafer, with creme filling, sugar free vs Puff pastry, frozen, ready-to-bake, baked:

• 500 calories of Cookies, sugar wafer, with creme filling, sugar free have 5.9 times more Vitamin E than Puff pastry, frozen, ready-to-bake, baked.
• While 500 kcal of Puff pastry, frozen, ready-to-bake, baked contain 1.3 times more Vitamin B1, 1.6 times more Vitamin B2, 2 times more Vitamin B3 and 6 times more Vitamin K than Cookies, sugar wafer, with creme filling, sugar free.
• 500 calories of Cookies, sugar wafer, with creme filling, sugar free have insufficient amounts of Vitamin B9 and Vitamin K
• 500 calories of Puff pastry, frozen, ready-to-bake, baked have insufficient amounts of Vitamin E
• Both Cookies, sugar wafer, with creme filling, sugar free as well as Puff pastry, frozen, ready-to-bake, baked have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B6, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cookies, sugar wafer, with creme filling, sugar free vs Puff pastry, frozen, ready-to-bake, baked:

• 500 kcal of Puff pastry, frozen, ready-to-bake, baked contain 2.9 times more Copper, 1.9 times more Iron, 1.9 times more Manganese, 3.7 times more Selenium and 3.4 times more Sodium than Cookies, sugar wafer, with creme filling, sugar free.
• 500 calories of Cookies, sugar wafer, with creme filling, sugar free lack sufficient amounts of Copper
• Both Cookies, sugar wafer, with creme filling, sugar free as well as Puff pastry, frozen, ready-to-bake, baked lack sufficient amounts of Calcium, Magnesium, Phosphorus, Potassium and Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cookies, sugar wafer, with creme filling, sugar free have 1.5 times more Carbohydrate and 10 times more Fiber than Puff pastry, frozen, ready-to-bake, baked.
• While 500 kcal of Puff pastry, frozen, ready-to-bake, baked contain 1.3 times more Fat, 3.3 times more Omega 3, 1.9 times more Omega 6 and 2 times more Protein than Cookies, sugar wafer, with creme filling, sugar free.
• Both Cookies, sugar wafer, with creme filling, sugar free and Puff pastry, frozen, ready-to-bake, baked offer comparable quantities of Energy and Saturated Fat per 500 calories.
• 500 calories of Cookies, sugar wafer, with creme filling, sugar free provide inadequate amounts of Protein
• 500 calories of Puff pastry, frozen, ready-to-bake, baked provide inadequate amounts of Fiber