Comparing Nutrients in 100 grams Cookies, gluten-free, chocolate sandwich, with creme filling VS Cookies, gluten-free, chocolate wafer

Macros Ratio

	Protein	Fat	Carbs
Cookies, gluten-free, chocolate sandwich, with creme filling	2%	34%	64%
Cookies, gluten-free, chocolate wafer	3%	51%	46%

Macro Nutrients

	Cookies, gluten-free, chocolate sandwich, with creme filling	Cookies, gluten-free, chocolate wafer	Recommended Dietary Allowance
Energy	16.3% 474kcal	18.7% 541kcal	2900kcal per day for Men 19-50 years
Fat	18.4% 18g	31.4% 30.4g	97g per day for Men 19-50 years
Saturated Fat	24.7% 7.9g	48% 15.3g	32g per day for Men 19-50 years
Omega 3	3.5% 0.056g	7.75% 0.12g	1.6g per day for Men 19-50 years
Omega 6	10.3% 1.75g	12.6% 2.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	58.5% 76g	48.3% 63g	130g per day for Men 19-50 years
Sugars	67.6% 49g	56.5% 41g	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	0% 0g	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	% 1g	% 0g	g per day for Men 19-50 years
Sucrose	% 47.6g	% 37g	g per day for Men 19-50 years
Fiber	6.58% 2.5g	4.2% 1.6g	38g per day for Men 19-50 years
Protein	3.9% 2.2g	7.25% 4.06g	56g per day for Men 19-50 years

Vitamins

	Cookies, gluten-free, chocolate sandwich, with creme filling	Cookies, gluten-free, chocolate wafer	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.17% 0.05mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.85% 0.076mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.44% 0.39mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3% 0.15mg	8.6% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	NA	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	0% 0μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	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	15.4% 2.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21.3% 25.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, gluten-free, chocolate sandwich, with creme filling	Cookies, gluten-free, chocolate wafer	Recommended Dietary Allowance
Calcium	1.9% 19mg	11% 109mg	1000mg per day for Men 19-50 years
Copper	29% 0.26mg	28.8% 0.26mg	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	35% 2.8mg	46% 3.67mg	8mg per day for Men 19-50 years
Magnesium	9.52% 40mg	9.76% 41mg	420mg per day for Men 19-50 years
Manganese	22.4% 0.52mg	18% 0.41mg	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% 70mg	20.6% 144mg	700mg per day for Men 19-50 years
Potassium	4.6% 157mg	10% 340mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	18.3% 275mg	8.13% 122mg	1500mg per day for Men 19-50 years
Zinc	6% 0.66mg	7.1% 0.78mg	11mg per day for Men 19-50 years
Water	0.077% 2.84g	0.037% 1.37g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Cookies, gluten-free, chocolate sandwich, with creme filling vs Cookies, gluten-free, chocolate wafer:

• Cookies, gluten-free, chocolate wafer contain 2.9 times more Vitamin B5 than Cookies, gluten-free, chocolate sandwich, with creme filling.

Comparing minerals per 100 grams for Cookies, gluten-free, chocolate sandwich, with creme filling vs Cookies, gluten-free, chocolate wafer:

• Cookies, gluten-free, chocolate sandwich, with creme filling have 1.3 times more Manganese and 2.3 times more Sodium than Cookies, gluten-free, chocolate wafer.
• While Cookies, gluten-free, chocolate wafer contain 5.7 times more Calcium, 1.3 times more Iron, 2.1 times more Phosphorus and 2.2 times more Potassium than Cookies, gluten-free, chocolate sandwich, with creme filling.
• Both Cookies, gluten-free, chocolate sandwich, with creme filling and Cookies, gluten-free, chocolate wafer have similar amounts of Copper, Magnesium and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Cookies, gluten-free, chocolate sandwich, with creme filling have 1.2 times more Carbohydrate and 1.6 times more Fiber than Cookies, gluten-free, chocolate wafer.
• While Cookies, gluten-free, chocolate wafer contain 1.7 times more Fat, 1.9 times more Saturated Fat, 2.2 times more Omega 3 and 1.9 times more Protein than Cookies, gluten-free, chocolate sandwich, with creme filling.
• Both Cookies, gluten-free, chocolate sandwich, with creme filling and Cookies, gluten-free, chocolate wafer have similar amounts of Energy, Omega 6 and Sugars per 100 g.
• Both Cookies, gluten-free, chocolate sandwich, with creme filling as well as Cookies, gluten-free, chocolate wafer have insufficient amounts of Fructose, Glucose and Sucrose in 100 g.