Comparing Nutrients in 100 calories Cookies, chocolate sandwich, with creme filling, reduced fat VS Cookies, oatmeal sandwich, with creme filling

Weight per 100 calories

• Cookies, chocolate sandwich, with creme filling, reduced fat: 23g
• Cookies, oatmeal sandwich, with creme filling: 25g

Both foods have similar energy densities which is very high in comparison to other foods.

Which food has more nutrients per 100 calories - Cookies, chocolate sandwich, with creme filling, reduced fat or Cookies, oatmeal sandwich, with creme filling?

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate sandwich, with creme filling, reduced fat	3%	27%	70%
Cookies, oatmeal sandwich, with creme filling	3%	41%	56%

Macro Nutrients

	Cookies, chocolate sandwich, with creme filling, reduced fat	Cookies, oatmeal sandwich, with creme filling	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	3.13% 3.04g	4.74% 4.6g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.67g	4.1% 1.3g	32g per day for Men 19-50 years
Omega 3	5.9% 0.094g	6.93% 0.11g	1.6g per day for Men 19-50 years
Omega 6	4.07% 0.69g	10.3% 1.76g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.4% 17.5g	10.7% 14g	130g per day for Men 19-50 years
Sugars	13% 9.44g	11% 7.88g	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	1.75% 0.67g	1.7% 0.65g	38g per day for Men 19-50 years
Protein	1.2% 0.67g	1.17% 0.66g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate sandwich, with creme filling, reduced fat	Cookies, oatmeal sandwich, with creme filling	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.028% 0.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.54% 0.067mg	4.94% 0.059mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.6% 0.047mg	2.15% 0.028mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.2% 0.51mg	1.8% 0.29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.78% 0.039mg	1.45% 0.072mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.35% 0.005mg	0.89% 0.012mg	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	3.9% 15.6μg	2.4% 9.55μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.1% 0.003μg	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	0.042% 0.25IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.57% 0.39mg	3.7% 0.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.06% 3.67μg	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate sandwich, with creme filling, reduced fat	Cookies, oatmeal sandwich, with creme filling	Recommended Dietary Allowance
Calcium	0% 0mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	4.8% 0.043mg	3.82% 0.034mg	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	9.1% 0.73mg	5.9% 0.47mg	8mg per day for Men 19-50 years
Magnesium	1.37% 5.73mg	2.1% 8.8mg	420mg per day for Men 19-50 years
Manganese	NA	9% 0.21mg	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	2.16% 15mg	3.37% 23.6mg	700mg per day for Men 19-50 years
Potassium	1.2% 40.4mg	1% 34mg	3400mg per day for Men 19-50 years
Selenium	5.5% 3.03μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	7.2% 108mg	8.38% 126mg	1500mg per day for Men 19-50 years
Zinc	1.02% 0.11mg	1.53% 0.17mg	11mg per day for Men 19-50 years
Water	0.039% 1.43g	0.15% 5.55g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Cookies, chocolate sandwich, with creme filling, reduced fat vs Cookies, oatmeal sandwich, with creme filling:

• Cookies, chocolate sandwich, with creme filling, reduced fat have 1.7 times more Vitamin B2, 1.8 times more Vitamin B3, 1.6 times more Vitamin B9 and 2.7 times more Vitamin K than Cookies, oatmeal sandwich, with creme filling.
• While Cookies, oatmeal sandwich, with creme filling contain 1.9 times more Vitamin B5 and 1.4 times more Vitamin E than Cookies, chocolate sandwich, with creme filling, reduced fat.
• Both Cookies, chocolate sandwich, with creme filling, reduced fat and Cookies, oatmeal sandwich, with creme filling have similar amounts of Vitamin B1 per 100 kcal.
• Both Cookies, chocolate sandwich, with creme filling, reduced fat as well as Cookies, oatmeal sandwich, with creme filling have insufficient amounts of Vitamin A, Vitamin B6, Vitamin B12, Vitamin C and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Cookies, chocolate sandwich, with creme filling, reduced fat vs Cookies, oatmeal sandwich, with creme filling:

• Cookies, chocolate sandwich, with creme filling, reduced fat have 1.3 times more Copper, 1.5 times more Iron and 1.8 times more Selenium than Cookies, oatmeal sandwich, with creme filling.
• While Cookies, oatmeal sandwich, with creme filling contain 1.5 times more Magnesium, 1.6 times more Phosphorus and 1.5 times more Zinc than Cookies, chocolate sandwich, with creme filling, reduced fat.
• Both Cookies, chocolate sandwich, with creme filling, reduced fat and Cookies, oatmeal sandwich, with creme filling have similar amounts of Potassium and Sodium per 100 kcal.
• Both Cookies, chocolate sandwich, with creme filling, reduced fat as well as Cookies, oatmeal sandwich, with creme filling have insufficient amounts of Calcium in 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Cookies, chocolate sandwich, with creme filling, reduced fat have 1.3 times more Carbohydrate than Cookies, oatmeal sandwich, with creme filling.
• While Cookies, oatmeal sandwich, with creme filling contain 1.5 times more Fat, 1.9 times more Saturated Fat and 2.5 times more Omega 6 than Cookies, chocolate sandwich, with creme filling, reduced fat.
• Both Cookies, chocolate sandwich, with creme filling, reduced fat and Cookies, oatmeal sandwich, with creme filling have similar amounts of Energy, Omega 3, Sugars, Fiber and Protein per 100 kcal.
• Both Cookies, chocolate sandwich, with creme filling, reduced fat as well as Cookies, oatmeal sandwich, with creme filling have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.