Comparing Nutrients in 7 ounces Puff pastry, frozen, ready-to-bake, baked VS Cookies, sugar wafers with creme filling, regular

Macros Ratio

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

Macro Nutrients

	Puff pastry, frozen, ready-to-bake, baked	Cookies, sugar wafers with creme filling, regular	Recommended Dietary Allowance
Energy	38% 1107kcal	34.4% 996kcal	2900kcal per day for Men 19-50 years
Fat	78.8% 76.4g	47.5% 46g	97g per day for Men 19-50 years
Saturated Fat	34% 11g	73.8% 23.6g	32g per day for Men 19-50 years
Omega 3	321% 5.14g	11.4% 0.18g	1.6g per day for Men 19-50 years
Omega 6	229% 39g	30% 5.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.8% 91g	108% 140g	130g per day for Men 19-50 years
Sugars	2.05% 1.5g	118% 85.2g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 80.6g	g per day for Men 19-50 years
Fiber	7.83% 2.98g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	26.2% 14.7g	13.6% 7.62g	56g per day for Men 19-50 years

Vitamins

	Puff pastry, frozen, ready-to-bake, baked	Cookies, sugar wafers with creme filling, regular	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.4% 0.64mg	6.1% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.4% 0.51mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47% 7.54mg	27% 4.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	15.7% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.9% 0.038mg	6.56% 0.085mg	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	27.3% 109μg	38.2% 153μg	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	7.28% 1.1mg	33% 4.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27% 32.3μg	3.47% 4.17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puff pastry, frozen, ready-to-bake, baked	Cookies, sugar wafers with creme filling, regular	Recommended Dietary Allowance
Calcium	2% 20mg	5.36% 53.6mg	1000mg per day for Men 19-50 years
Copper	25.4% 0.23mg	14.6% 0.13mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	64.5% 5.16mg	93% 7.4mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	42.7% 0.98mg	36.3% 0.84mg	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	17% 119mg	20.4% 143mg	700mg per day for Men 19-50 years
Potassium	3.6% 123mg	6.83% 232mg	3400mg per day for Men 19-50 years
Selenium	88.4% 48.6μg	13.4% 7.34μg	55μg per day for Men 19-50 years
Sodium	33.5% 502mg	13.6% 204mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	7.76% 0.85mg	11mg per day for Men 19-50 years
Water	0.4% 14.7g	0.089% 3.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Puff pastry, frozen, ready-to-bake, baked VS Cookies, sugar wafers with creme filling, regular per 7 oz

Compare the macro and micronutrient content in 7 oz of Puff pastry, frozen, ready-to-bake, baked versus 7 oz of Cookies, sugar wafers with creme filling, regular to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Puff pastry, frozen, ready-to-bake, baked vs Cookies, sugar wafers with creme filling, regular:

• 7 ounces of Puff pastry, frozen, ready-to-bake, baked have 8.7 times more Vitamin B1, 2.2 times more Vitamin B2, 1.7 times more Vitamin B3 and 7.8 times more Vitamin K than Cookies, sugar wafers with creme filling, regular.
• While 7 oz of Cookies, sugar wafers with creme filling, regular contain more Vitamin B5, 2.3 times more Vitamin B6, 1.4 times more Vitamin B9 and 4.5 times more Vitamin E than Puff pastry, frozen, ready-to-bake, baked.
• 7 ounces of Puff pastry, frozen, ready-to-bake, baked have insufficient amounts of Vitamin B5 and Vitamin B6
• 7 ounces of Cookies, sugar wafers with creme filling, regular have insufficient amounts of Vitamin K
• Both Puff pastry, frozen, ready-to-bake, baked as well as Cookies, sugar wafers with creme filling, regular have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Puff pastry, frozen, ready-to-bake, baked vs Cookies, sugar wafers with creme filling, regular:

• 7 ounces of Puff pastry, frozen, ready-to-bake, baked have 1.7 times more Copper, 6.6 times more Selenium, 2.5 times more Sodium and 1.3 times more Zinc than Cookies, sugar wafers with creme filling, regular.
• While 7 oz of Cookies, sugar wafers with creme filling, regular contain 2.7 times more Calcium, 1.4 times more Iron and 1.9 times more Potassium than Puff pastry, frozen, ready-to-bake, baked.
• Both Puff pastry, frozen, ready-to-bake, baked and Cookies, sugar wafers with creme filling, regular contain similar levels of Magnesium, Manganese and Phosphorus per seven ounces.
• 7 ounces of Puff pastry, frozen, ready-to-bake, baked lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Puff pastry, frozen, ready-to-bake, baked have 1.7 times more Fat, 28.1 times more Omega 3, 7.7 times more Omega 6 and 1.9 times more Protein than Cookies, sugar wafers with creme filling, regular.
• While 7 oz of Cookies, sugar wafers with creme filling, regular contain 2.2 times more Saturated Fat, 1.5 times more Carbohydrate and 57.3 times more Sugars than Puff pastry, frozen, ready-to-bake, baked.
• Both Puff pastry, frozen, ready-to-bake, baked and Cookies, sugar wafers with creme filling, regular offer comparable quantities of Energy and Fiber per seven ounces.