Comparing Nutrients in 100 grams Cookies, sugar wafers with creme filling, regular VS Puff pastry, frozen, ready-to-bake, baked

Macros Ratio

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

Macro Nutrients

	Cookies, sugar wafers with creme filling, regular	Puff pastry, frozen, ready-to-bake, baked	Recommended Dietary Allowance
Energy	17.3% 502kcal	19.2% 558kcal	2900kcal per day for Men 19-50 years
Fat	24% 23.2g	39.7% 38.5g	97g per day for Men 19-50 years
Saturated Fat	37% 12g	17% 5.5g	32g per day for Men 19-50 years
Omega 3	5.75% 0.092g	162% 2.6g	1.6g per day for Men 19-50 years
Omega 6	15% 2.55g	116% 19.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54.3% 70.6g	35% 45.7g	130g per day for Men 19-50 years
Sugars	59.2% 43g	1.03% 0.75g	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	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 40.6g	NA	g per day for Men 19-50 years
Fiber	4.2% 1.6g	3.95% 1.5g	38g per day for Men 19-50 years
Protein	6.86% 3.84g	13.2% 7.4g	56g per day for Men 19-50 years

Vitamins

	Cookies, sugar wafers with creme filling, regular	Puff pastry, frozen, ready-to-bake, baked	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.1% 0.037mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.23% 0.12mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.6% 2.2mg	23.8% 3.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.9% 0.4mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.3% 0.043mg	1.46% 0.019mg	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	19.3% 77μg	13.8% 55μg	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	16.7% 2.5mg	3.67% 0.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.75% 2.1μg	13.6% 16.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, sugar wafers with creme filling, regular	Puff pastry, frozen, ready-to-bake, baked	Recommended Dietary Allowance
Calcium	2.7% 27mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	7.33% 0.066mg	12.8% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	46.6% 3.73mg	32.5% 2.6mg	8mg per day for Men 19-50 years
Magnesium	3.8% 16mg	3.8% 16mg	420mg per day for Men 19-50 years
Manganese	18.3% 0.42mg	21.5% 0.5mg	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	10.3% 72mg	8.57% 60mg	700mg per day for Men 19-50 years
Potassium	3.44% 117mg	1.82% 62mg	3400mg per day for Men 19-50 years
Selenium	6.73% 3.7μg	44.5% 24.5μg	55μg per day for Men 19-50 years
Sodium	6.87% 103mg	17% 253mg	1500mg per day for Men 19-50 years
Zinc	3.9% 0.43mg	4.9% 0.54mg	11mg per day for Men 19-50 years
Water	0.045% 1.66g	0.2% 7.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Cookies, sugar wafers with creme filling, regular vs Puff pastry, frozen, ready-to-bake, baked:

• Cookies, sugar wafers with creme filling, regular have 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.
• While Puff pastry, frozen, ready-to-bake, baked contains 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.
• Both Cookies, sugar wafers with creme filling, regular as well as Puff pastry, frozen, ready-to-bake, baked have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 g.

Comparing minerals per 100 grams for Cookies, sugar wafers with creme filling, regular vs Puff pastry, frozen, ready-to-bake, baked:

• Cookies, sugar wafers with creme filling, regular have 2.7 times more Calcium, 1.4 times more Iron and 1.9 times more Potassium than Puff pastry, frozen, ready-to-bake, baked.
• While Puff pastry, frozen, ready-to-bake, baked contains 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.
• Both Cookies, sugar wafers with creme filling, regular and Puff pastry, frozen, ready-to-bake, baked have similar amounts of Magnesium, Manganese and Phosphorus per 100 g.

Comparison of macro-nutrients per 100 grams:

• Cookies, sugar wafers with creme filling, regular have 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.
• While Puff pastry, frozen, ready-to-bake, baked contains 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.
• Both Cookies, sugar wafers with creme filling, regular and Puff pastry, frozen, ready-to-bake, baked have similar amounts of Energy and Fiber per 100 g.
• Both Cookies, sugar wafers with creme filling, regular as well as Puff pastry, frozen, ready-to-bake, baked have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.