Comparing Nutrients in 5 ounces Puff pastry, frozen, ready-to-bake, baked VS Cookies, sugar wafer, with creme filling, sugar free

Macros Ratio

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

Macro Nutrients

	Puff pastry, frozen, ready-to-bake, baked	Cookies, sugar wafer, with creme filling, sugar free	Recommended Dietary Allowance
Energy	27.3% 791kcal	26% 753kcal	2900kcal per day for Men 19-50 years
Fat	56.3% 54.6g	41.7% 40.5g	97g per day for Men 19-50 years
Saturated Fat	24.4% 7.8g	19% 6.03g	32g per day for Men 19-50 years
Omega 3	229% 3.67g	66% 1.05g	1.6g per day for Men 19-50 years
Omega 6	164% 28g	83.4% 14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 64.8g	72.2% 94g	130g per day for Men 19-50 years
Sugars	1.47% 1.06g	0% 0g	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	5.6% 2.13g	53.3% 20.3g	38g per day for Men 19-50 years
Protein	18.7% 10.5g	9.04% 5.06g	56g per day for Men 19-50 years

Vitamins

	Puff pastry, frozen, ready-to-bake, baked	Cookies, sugar wafer, with creme filling, sugar free	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38% 0.46mg	28.3% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.37mg	16.4% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.7% 5.4mg	16% 2.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	2.78% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.07% 0.027mg	0.98% 0.013mg	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	19.5% 78μg	15% 59.5μg	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	5.2% 0.78mg	29% 4.37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19.3% 23μg	3.07% 3.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puff pastry, frozen, ready-to-bake, baked	Cookies, sugar wafer, with creme filling, sugar free	Recommended Dietary Allowance
Calcium	1.4% 14mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	6% 0.054mg	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	46% 3.7mg	23% 1.83mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	30.5% 0.7mg	15.7% 0.36mg	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	12% 85mg	8.1% 56.7mg	700mg per day for Men 19-50 years
Potassium	2.6% 88mg	2.38% 80.8mg	3400mg per day for Men 19-50 years
Selenium	63% 34.7μg	16.2% 8.93μg	55μg per day for Men 19-50 years
Sodium	24% 359mg	6.7% 101mg	1500mg per day for Men 19-50 years
Zinc	6.96% 0.77mg	2.58% 0.28mg	11mg per day for Men 19-50 years
Water	0.28% 10.5g	0.027% 0.99g	3700g per day for Men 19-50 years

Nutrient Comparison: Puff pastry, frozen, ready-to-bake, baked VS Cookies, sugar wafer, with creme filling, sugar free per 5 oz

Compare the macro and micronutrient content in 5 oz of Puff pastry, frozen, ready-to-bake, baked versus 5 oz of Cookies, sugar wafer, with creme filling, sugar free to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Puff pastry, frozen, ready-to-bake, baked vs Cookies, sugar wafer, with creme filling, sugar free:

• 5 ounces of Puff pastry, frozen, ready-to-bake, baked have 1.3 times more Vitamin B1, 1.7 times more Vitamin B2, 2.1 times more Vitamin B3, 1.3 times more Vitamin B9 and 6.3 times more Vitamin K than Cookies, sugar wafer, with creme filling, sugar free.
• While 5 oz of Cookies, sugar wafer, with creme filling, sugar free contain 5.6 times more Vitamin E than Puff pastry, frozen, ready-to-bake, baked.
• Both Puff pastry, frozen, ready-to-bake, baked as well as Cookies, sugar wafer, with creme filling, sugar free have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B6, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Puff pastry, frozen, ready-to-bake, baked vs Cookies, sugar wafer, with creme filling, sugar free:

• 5 ounces of Puff pastry, frozen, ready-to-bake, baked have 3 times more Copper, 2 times more Iron, 2.3 times more Magnesium, 1.9 times more Manganese, 1.5 times more Phosphorus, 3.9 times more Selenium, 3.6 times more Sodium and 2.7 times more Zinc than Cookies, sugar wafer, with creme filling, sugar free.
• 5 ounces of Cookies, sugar wafer, with creme filling, sugar free lack sufficient amounts of Magnesium and Zinc
• Both Puff pastry, frozen, ready-to-bake, baked as well as Cookies, sugar wafer, with creme filling, sugar free lack sufficient amounts of Calcium and Potassium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Puff pastry, frozen, ready-to-bake, baked have 1.3 times more Fat, 1.3 times more Saturated Fat, 3.5 times more Omega 3, 2 times more Omega 6 and 2.1 times more Protein than Cookies, sugar wafer, with creme filling, sugar free.
• While 5 oz of Cookies, sugar wafer, with creme filling, sugar free contain 1.4 times more Carbohydrate and 9.5 times more Fiber than Puff pastry, frozen, ready-to-bake, baked.
• Both Puff pastry, frozen, ready-to-bake, baked and Cookies, sugar wafer, with creme filling, sugar free offer comparable quantities of Energy per five ounces.