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

Weight per 500 calories

• Cookies, sugar wafers with creme filling, regular: 100g
• Puff pastry, frozen, ready-to-bake, baked: 89.6g

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

Which food has more nutrients per 500 calories - Cookies, sugar wafers with creme filling, regular or Puff pastry, frozen, ready-to-bake, baked?

Macros Ratio

	Protein	Fat	Carbs
Cookies, sugar wafers with creme filling, regular	3%	41%	56%
Puff pastry, frozen, ready-to-bake, baked	5%	62%	33%

Macro Nutrients

	Cookies, sugar wafers with creme filling, regular	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	24% 23g	35.6% 34.5g	97g per day for Men 19-50 years
Saturated Fat	37% 12g	15.4% 4.93g	32g per day for Men 19-50 years
Omega 3	5.73% 0.092g	145% 2.3g	1.6g per day for Men 19-50 years
Omega 6	15% 2.54g	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	54% 70.4g	31.5% 41g	130g per day for Men 19-50 years
Sugars	59% 42.8g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 40.4g	NA	g per day for Men 19-50 years
Fiber	4.2% 1.6g	3.54% 1.34g	38g per day for Men 19-50 years
Protein	6.83% 3.82g	12% 6.63g	56g per day for Men 19-50 years

Vitamins

	Cookies, sugar wafers with creme filling, regular	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	3.07% 0.037mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.2% 0.12mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.6% 2.17mg	21.3% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.87% 0.39mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.3% 0.043mg	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	19% 76.7μg	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	16.6% 2.5mg	3.3% 0.49mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.74% 2.1μg	12% 14.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, sugar wafers with creme filling, regular	Puff pastry, frozen, ready-to-bake, baked	Recommended Dietary Allowance
Calcium	2.7% 27mg	0.9% 8.96mg	1000mg per day for Men 19-50 years
Copper	7.3% 0.066mg	11.4% 0.1mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	46.4% 3.7mg	29% 2.33mg	8mg per day for Men 19-50 years
Magnesium	3.8% 16mg	3.4% 14.3mg	420mg per day for Men 19-50 years
Manganese	18.2% 0.42mg	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	10.2% 71.7mg	7.7% 53.8mg	700mg per day for Men 19-50 years
Potassium	3.43% 117mg	1.63% 55.6mg	3400mg per day for Men 19-50 years
Selenium	6.7% 3.7μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	6.84% 103mg	15% 227mg	1500mg per day for Men 19-50 years
Zinc	3.9% 0.43mg	4.4% 0.48mg	11mg per day for Men 19-50 years
Water	0.045% 1.65g	0.18% 6.63g	3700g per day for Men 19-50 years

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

• Cookies, sugar wafers with creme filling, regular have more Vitamin B5, 1.6 times more Vitamin B9 and 5.1 times more Vitamin E than Puff pastry, frozen, ready-to-bake, baked.
• While Puff pastry, frozen, ready-to-bake, baked contains 7.9 times more Vitamin B1, 1.9 times more Vitamin B2, 1.6 times more Vitamin B3 and 7 times more Vitamin K than Cookies, sugar wafers with creme filling, regular.
• Both Cookies, sugar wafers with creme filling, regular as well as Puff pastry, frozen, ready-to-bake, baked have insufficient amounts of Vitamin A, Vitamin B6, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

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

• Cookies, sugar wafers with creme filling, regular have 1.6 times more Iron and 1.3 times more Phosphorus than Puff pastry, frozen, ready-to-bake, baked.
• While Puff pastry, frozen, ready-to-bake, baked contains 1.6 times more Copper, 6 times more Selenium and 2.2 times more Sodium than Cookies, sugar wafers with creme filling, regular.
• Both Cookies, sugar wafers with creme filling, regular and Puff pastry, frozen, ready-to-bake, baked have similar amounts of Manganese per 500 kcal.
• Both Cookies, sugar wafers with creme filling, regular as well as Puff pastry, frozen, ready-to-bake, baked have insufficient amounts of Calcium, Magnesium, Potassium and Zinc in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cookies, sugar wafers with creme filling, regular have 2.4 times more Saturated Fat, 1.7 times more Carbohydrate and 63.7 times more Sugars than Puff pastry, frozen, ready-to-bake, baked.
• While Puff pastry, frozen, ready-to-bake, baked contains 1.5 times more Fat, 25.3 times more Omega 3, 6.9 times more Omega 6 and 1.7 times more Protein than Cookies, sugar wafers with creme filling, regular.
• Both Cookies, sugar wafers with creme filling, regular and Puff pastry, frozen, ready-to-bake, baked have similar amounts of Energy per 500 kcal.
• Both Cookies, sugar wafers with creme filling, regular as well as Puff pastry, frozen, ready-to-bake, baked have insufficient amounts of Cholesterol, Glucose, Sucrose and Fiber in 500 kcal.