Comparing Nutrients in 500 calories Cookies, vanilla sandwich with creme filling VS Puff pastry, frozen, ready-to-bake, baked

Weight per 500 calories

• Cookies, vanilla sandwich with creme filling: 104g
• 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, vanilla sandwich with creme filling or Puff pastry, frozen, ready-to-bake, baked?

Macros Ratio

	Protein	Fat	Carbs
Cookies, vanilla sandwich with creme filling	4%	37%	59%
Puff pastry, frozen, ready-to-bake, baked	5%	62%	33%

Macro Nutrients

	Cookies, vanilla sandwich with creme filling	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	21.3% 20.7g	35.6% 34.5g	97g per day for Men 19-50 years
Saturated Fat	9.64% 3.1g	15.4% 4.93g	32g per day for Men 19-50 years
Omega 3	33.6% 0.54g	145% 2.3g	1.6g per day for Men 19-50 years
Omega 6	42.7% 7.26g	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	57.4% 74.6g	31.5% 41g	130g per day for Men 19-50 years
Sugars	56% 40.7g	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	4.1% 1.55g	3.54% 1.34g	38g per day for Men 19-50 years
Protein	8.3% 4.66g	12% 6.63g	56g per day for Men 19-50 years

Vitamins

	Cookies, vanilla sandwich with creme filling	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	22.5% 0.27mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.4% 0.25mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.4% 2.8mg	21.3% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.16% 0.41mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.43% 0.019mg	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	13% 51.8μg	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	11% 1.66mg	3.3% 0.49mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.3% 5.18μg	12% 14.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, vanilla sandwich with creme filling	Puff pastry, frozen, ready-to-bake, baked	Recommended Dietary Allowance
Calcium	2.8% 28mg	0.9% 8.96mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	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	28.6% 2.3mg	29% 2.33mg	8mg per day for Men 19-50 years
Magnesium	3.45% 14.5mg	3.4% 14.3mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	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	11% 77.6mg	7.7% 53.8mg	700mg per day for Men 19-50 years
Potassium	2.77% 94mg	1.63% 55.6mg	3400mg per day for Men 19-50 years
Selenium	5.65% 3.1μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	26.8% 402mg	15% 227mg	1500mg per day for Men 19-50 years
Zinc	3.76% 0.41mg	4.4% 0.48mg	11mg per day for Men 19-50 years
Water	0.062% 2.28g	0.18% 6.63g	3700g per day for Men 19-50 years

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

• Cookies, vanilla sandwich with creme filling have more Vitamin B5 and 3.4 times more Vitamin E than Puff pastry, frozen, ready-to-bake, baked.
• While Puff pastry, frozen, ready-to-bake, baked contains 2.8 times more Vitamin K than Cookies, vanilla sandwich with creme filling.
• Both Cookies, vanilla sandwich with creme filling and Puff pastry, frozen, ready-to-bake, baked have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B9 per 500 kcal.
• Both Cookies, vanilla sandwich with creme filling 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, vanilla sandwich with creme filling vs Puff pastry, frozen, ready-to-bake, baked:

• Cookies, vanilla sandwich with creme filling have 1.4 times more Phosphorus and 1.8 times more Sodium than Puff pastry, frozen, ready-to-bake, baked.
• While Puff pastry, frozen, ready-to-bake, baked contains 1.5 times more Manganese and 7.1 times more Selenium than Cookies, vanilla sandwich with creme filling.
• Both Cookies, vanilla sandwich with creme filling and Puff pastry, frozen, ready-to-bake, baked have similar amounts of Copper and Iron per 500 kcal.
• Both Cookies, vanilla sandwich with creme filling 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, vanilla sandwich with creme filling have 1.8 times more Carbohydrate and 60.5 times more Sugars than Puff pastry, frozen, ready-to-bake, baked.
• While Puff pastry, frozen, ready-to-bake, baked contains 1.7 times more Fat, 1.6 times more Saturated Fat, 4.3 times more Omega 3, 2.4 times more Omega 6 and 1.4 times more Protein than Cookies, vanilla sandwich with creme filling.
• Both Cookies, vanilla sandwich with creme filling and Puff pastry, frozen, ready-to-bake, baked have similar amounts of Energy per 500 kcal.
• Both Cookies, vanilla sandwich with creme filling as well as Puff pastry, frozen, ready-to-bake, baked have insufficient amounts of Cholesterol, Glucose, Sucrose and Fiber in 500 kcal.