Comparing Nutrients in 500 calories Cookies, vanilla sandwich with creme filling, reduced fat VS Andrea's, Gluten Free Soft Dinner Roll

Weight per 500 calories

• Cookies, vanilla sandwich with creme filling, reduced fat: 118g
• Andrea's, Gluten Free Soft Dinner Roll: 195g

Cookies, vanilla sandwich with creme filling, reduced fat have 1.6 times more energy per 100g than Andrea's, Gluten Free Soft Dinner Roll. It has very high energy density when compared to other foods. Andrea's, Gluten Free Soft Dinner Roll having high energy density.

Which food has more nutrients per 500 calories - Cookies, vanilla sandwich with creme filling, reduced fat or Andrea's, Gluten Free Soft Dinner Roll?

Macros Ratio

	Protein	Fat	Carbs
Cookies, vanilla sandwich with creme filling, reduced fat	4%	22%	74%
Andrea's, Gluten Free Soft Dinner Roll	9%	29%	62%

Macro Nutrients

	Cookies, vanilla sandwich with creme filling, reduced fat	Andrea's, Gluten Free Soft Dinner Roll	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	12.7% 12.3g	16.4% 16g	97g per day for Men 19-50 years
Saturated Fat	11.7% 3.75g	NA	32g per day for Men 19-50 years
Omega 3	1.92% 0.031g	NA	1.6g per day for Men 19-50 years
Omega 6	7.6% 1.3g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	71% 92g	60.2% 78.3g	130g per day for Men 19-50 years
Sugars	61% 44.3g	8% 5.8g	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	4.16% 3g	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	% 2.43g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	6.53% 2.5g	15% 5.64g	38g per day for Men 19-50 years
Protein	8.8% 4.93g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Cookies, vanilla sandwich with creme filling, reduced fat	Andrea's, Gluten Free Soft Dinner Roll	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.6% 0.48mg	40.5% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.5% 0.32mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.2% 3.55mg	NA	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	2.27% 0.03mg	21% 0.27mg	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	27.5% 110μg	15% 60.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.49% 0.012μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	10.3% 1.55mg	6.74% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.56% 3.07μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, vanilla sandwich with creme filling, reduced fat	Andrea's, Gluten Free Soft Dinner Roll	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	7.98% 79.8mg	1000mg per day for Men 19-50 years
Copper	10% 0.091mg	24% 0.22mg	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	33.2% 2.66mg	21.6% 1.73mg	8mg per day for Men 19-50 years
Magnesium	3.38% 14mg	19.5% 81.7mg	420mg per day for Men 19-50 years
Manganese	NA	56.8% 1.3mg	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% 71mg	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	3.6% 123mg	9.44% 321mg	3400mg per day for Men 19-50 years
Selenium	38% 21μg	32.5% 18μg	55μg per day for Men 19-50 years
Sodium	28% 418mg	70.6% 1058mg	1500mg per day for Men 19-50 years
Zinc	3.98% 0.44mg	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	0.2% 7.4g	2.35% 86.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cookies, vanilla sandwich with creme filling, reduced fat vs Andrea's, Gluten Free Soft Dinner Roll:

• Cookies, vanilla sandwich with creme filling, reduced fat have 1.8 times more Vitamin B9 and 1.5 times more Vitamin E than Andrea's, Gluten Free Soft Dinner Roll.
• While Andrea's, Gluten Free Soft Dinner Roll contains 9.2 times more Vitamin B6 than Cookies, vanilla sandwich with creme filling, reduced fat.
• Both Cookies, vanilla sandwich with creme filling, reduced fat and Andrea's, Gluten Free Soft Dinner Roll have similar amounts of Vitamin B1 per 500 kcal.

Comparing minerals per 500 calories for Cookies, vanilla sandwich with creme filling, reduced fat vs Andrea's, Gluten Free Soft Dinner Roll:

• Cookies, vanilla sandwich with creme filling, reduced fat have 1.5 times more Iron than Andrea's, Gluten Free Soft Dinner Roll.
• While Andrea's, Gluten Free Soft Dinner Roll contains 1.6 times more Calcium, 2.4 times more Copper, 5.8 times more Magnesium, 3.5 times more Phosphorus, 2.6 times more Potassium, 2.5 times more Sodium and 3.4 times more Zinc than Cookies, vanilla sandwich with creme filling, reduced fat.
• Both Cookies, vanilla sandwich with creme filling, reduced fat and Andrea's, Gluten Free Soft Dinner Roll have similar amounts of Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cookies, vanilla sandwich with creme filling, reduced fat have 7.6 times more Sugars than Andrea's, Gluten Free Soft Dinner Roll.
• While Andrea's, Gluten Free Soft Dinner Roll contains 1.3 times more Fat, 2.3 times more Fiber and 2.2 times more Protein than Cookies, vanilla sandwich with creme filling, reduced fat.
• Both Cookies, vanilla sandwich with creme filling, reduced fat and Andrea's, Gluten Free Soft Dinner Roll have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Cookies, vanilla sandwich with creme filling, reduced fat as well as Andrea's, Gluten Free Soft Dinner Roll have insufficient amounts of Glucose and Sucrose in 500 kcal.