Comparing Nutrients in 500 calories Puff pastry, frozen, ready-to-bake, baked VS Cookies, oatmeal, commercially prepared, special dietary

Weight per 500 calories

• Puff pastry, frozen, ready-to-bake, baked: 89.6g
• Cookies, oatmeal, commercially prepared, special dietary: 111g

Puff pastry, frozen, ready-to-bake, baked has 1.2 times more energy per 100g than Cookies, oatmeal, commercially prepared, special dietary. It has very high energy density when compared to other foods. Cookies, oatmeal, commercially prepared, special dietary having very high energy density.

Discover which food has more nutrients per 500 calories - Puff pastry, frozen, ready-to-bake, baked or Cookies, oatmeal, commercially prepared, special dietary?

Macros Ratio

	Protein	Fat	Carbs
Puff pastry, frozen, ready-to-bake, baked	5%	62%	33%
Cookies, oatmeal, commercially prepared, special dietary	4%	35%	61%

Macro Nutrients

	Puff pastry, frozen, ready-to-bake, baked	Cookies, oatmeal, commercially prepared, special dietary	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	35.6% 34.5g	20.7% 20g	97g per day for Men 19-50 years
Saturated Fat	15.4% 4.93g	9.37% 3g	32g per day for Men 19-50 years
Omega 3	145% 2.3g	32.3% 0.52g	1.6g per day for Men 19-50 years
Omega 6	104% 17.6g	41.3% 7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.5% 41g	60% 78g	130g per day for Men 19-50 years
Sugars	0.93% 0.67g	48.6% 35.2g	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	3.54% 1.34g	8.5% 3.23g	38g per day for Men 19-50 years
Protein	12% 6.63g	9.55% 5.35g	56g per day for Men 19-50 years

Vitamins

	Puff pastry, frozen, ready-to-bake, baked	Cookies, oatmeal, commercially prepared, special dietary	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.12% 1.1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	42.7% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.3% 3.4mg	22.5% 3.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	6.35% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.3% 0.017mg	2.23% 0.029mg	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	12.3% 49.3μg	13% 51.2μg	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	0.37% 0.33mg	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	3.3% 0.49mg	11.3% 1.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12% 14.6μg	6.5% 7.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puff pastry, frozen, ready-to-bake, baked	Cookies, oatmeal, commercially prepared, special dietary	Recommended Dietary Allowance
Calcium	0.9% 8.96mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	11.4% 0.1mg	18.7% 0.17mg	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	29% 2.33mg	56.7% 4.53mg	8mg per day for Men 19-50 years
Magnesium	3.4% 14.3mg	4.5% 19mg	420mg per day for Men 19-50 years
Manganese	19.3% 0.44mg	31% 0.71mg	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	7.7% 53.8mg	19.4% 136mg	700mg per day for Men 19-50 years
Potassium	1.63% 55.6mg	5.73% 195mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	8.9% 4.9μg	55μg per day for Men 19-50 years
Sodium	15% 227mg	20.3% 304mg	1500mg per day for Men 19-50 years
Zinc	4.4% 0.48mg	4.96% 0.55mg	11mg per day for Men 19-50 years
Water	0.18% 6.63g	0.2% 7.24g	3700g per day for Men 19-50 years

Puff Pastry, Frozen, Ready-to-bake, Baked VS Cookies, Oatmeal, Commercially Prepared, Special Dietary Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Puff pastry, frozen, ready-to-bake, baked or Cookies, oatmeal, commercially prepared, special dietary?

Lets compare vitamin content per 500 calories of Puff pastry, frozen, ready-to-bake, baked vs Cookies, oatmeal, commercially prepared, special dietary:

• 500 calories of Puff pastry, frozen, ready-to-bake, baked have 1.9 times more Vitamin K than Cookies, oatmeal, commercially prepared, special dietary.
• While 500 kcal of Cookies, oatmeal, commercially prepared, special dietary contain 1.8 times more Vitamin B1 and 3.4 times more Vitamin E than Puff pastry, frozen, ready-to-bake, baked.
• Both Puff pastry, frozen, ready-to-bake, baked and Cookies, oatmeal, commercially prepared, special dietary provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin B9 per 500 calories.
• 500 calories of Puff pastry, frozen, ready-to-bake, baked have insufficient amounts of Vitamin E
• 500 calories of Cookies, oatmeal, commercially prepared, special dietary have insufficient amounts of Vitamin K
• Both Puff pastry, frozen, ready-to-bake, baked as well as Cookies, oatmeal, commercially prepared, special dietary 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 Puff pastry, frozen, ready-to-bake, baked vs Cookies, oatmeal, commercially prepared, special dietary:

• 500 calories of Puff pastry, frozen, ready-to-bake, baked have 4.5 times more Selenium than Cookies, oatmeal, commercially prepared, special dietary.
• While 500 kcal of Cookies, oatmeal, commercially prepared, special dietary contain 1.6 times more Copper, 1.9 times more Iron, 1.6 times more Manganese, 2.5 times more Phosphorus and 1.3 times more Sodium than Puff pastry, frozen, ready-to-bake, baked.
• 500 calories of Puff pastry, frozen, ready-to-bake, baked lack sufficient amounts of Phosphorus
• 500 calories of Cookies, oatmeal, commercially prepared, special dietary lack sufficient amounts of Selenium
• Both Puff pastry, frozen, ready-to-bake, baked as well as Cookies, oatmeal, commercially prepared, special dietary lack sufficient amounts of Calcium, Magnesium, Potassium and Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Puff pastry, frozen, ready-to-bake, baked have 1.7 times more Fat, 1.6 times more Saturated Fat, 4.5 times more Omega 3, 2.5 times more Omega 6 and 1.2 times more Protein than Cookies, oatmeal, commercially prepared, special dietary.
• While 500 kcal of Cookies, oatmeal, commercially prepared, special dietary contain 1.9 times more Carbohydrate and 52.4 times more Sugars than Puff pastry, frozen, ready-to-bake, baked.
• Both Puff pastry, frozen, ready-to-bake, baked and Cookies, oatmeal, commercially prepared, special dietary offer comparable quantities of Energy per 500 calories.
• 500 calories of Cookies, oatmeal, commercially prepared, special dietary provide inadequate amounts of Protein
• Both Puff pastry, frozen, ready-to-bake, baked as well as Cookies, oatmeal, commercially prepared, special dietary provide inadequate amounts of Fiber in 500 calories.