Comparing Nutrients in 100 calories Cookies, sugar wafer, with creme filling, sugar free VS Cookies, sugar wafers with creme filling, regular

Weight per 100 calories

• Cookies, sugar wafer, with creme filling, sugar free: 19g
• Cookies, sugar wafers with creme filling, regular: 20g

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

Which food has more nutrients per 100 calories - Cookies, sugar wafer, with creme filling, sugar free or Cookies, sugar wafers with creme filling, regular?

Macros Ratio

	Protein	Fat	Carbs
Cookies, sugar wafer, with creme filling, sugar free	3%	48%	49%
Cookies, sugar wafers with creme filling, regular	3%	41%	56%

Macro Nutrients

	Cookies, sugar wafer, with creme filling, sugar free	Cookies, sugar wafers with creme filling, regular	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	5.55% 5.4g	4.77% 4.63g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.8g	7.4% 2.37g	32g per day for Men 19-50 years
Omega 3	8.75% 0.14g	1.15% 0.018g	1.6g per day for Men 19-50 years
Omega 6	11% 1.9g	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.6% 12.5g	11% 14g	130g per day for Men 19-50 years
Sugars	0% 0g	12% 8.56g	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	% 8.1g	g per day for Men 19-50 years
Fiber	7.1% 2.7g	0.84% 0.32g	38g per day for Men 19-50 years
Protein	1.2% 0.67g	1.37% 0.76g	56g per day for Men 19-50 years

Vitamins

	Cookies, sugar wafer, with creme filling, sugar free	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	3.77% 0.045mg	0.61% 0.007mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.17% 0.028mg	1.84% 0.024mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.1% 0.34mg	2.7% 0.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.37% 0.018mg	1.57% 0.079mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.13% 0.002mg	0.66% 0.009mg	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	1.98% 7.9μg	3.83% 15.3μg	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	3.87% 0.58mg	3.32% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.41% 0.49μg	0.35% 0.42μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, sugar wafer, with creme filling, sugar free	Cookies, sugar wafers with creme filling, regular	Recommended Dietary Allowance
Calcium	0% 0mg	0.54% 5.38mg	1000mg per day for Men 19-50 years
Copper	0.8% 0.007mg	1.46% 0.013mg	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	3.04% 0.24mg	9.3% 0.74mg	8mg per day for Men 19-50 years
Magnesium	0.31% 1.3mg	0.76% 3.2mg	420mg per day for Men 19-50 years
Manganese	2.08% 0.048mg	3.65% 0.084mg	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	1.08% 7.53mg	2.05% 14.3mg	700mg per day for Men 19-50 years
Potassium	0.32% 10.7mg	0.69% 23.3mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	1.34% 0.74μg	55μg per day for Men 19-50 years
Sodium	0.89% 13.4mg	1.37% 20.5mg	1500mg per day for Men 19-50 years
Zinc	0.34% 0.038mg	0.78% 0.086mg	11mg per day for Men 19-50 years
Water	0.004% 0.13g	0.009% 0.33g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Cookies, sugar wafer, with creme filling, sugar free vs Cookies, sugar wafers with creme filling, regular:

• Cookies, sugar wafer, with creme filling, sugar free have 6.1 times more Vitamin B1 than Cookies, sugar wafers with creme filling, regular.
• While Cookies, sugar wafers with creme filling, regular contain 1.3 times more Vitamin B3, 4.3 times more Vitamin B5 and 1.9 times more Vitamin B9 than Cookies, sugar wafer, with creme filling, sugar free.
• Both Cookies, sugar wafer, with creme filling, sugar free and Cookies, sugar wafers with creme filling, regular have similar amounts of Vitamin B2 and Vitamin E per 100 kcal.
• Both Cookies, sugar wafer, with creme filling, sugar free as well as Cookies, sugar wafers with creme filling, regular have insufficient amounts of Vitamin A, Vitamin B6, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Cookies, sugar wafer, with creme filling, sugar free vs Cookies, sugar wafers with creme filling, regular:

• Cookies, sugar wafer, with creme filling, sugar free have 1.6 times more Selenium than Cookies, sugar wafers with creme filling, regular.
• While Cookies, sugar wafers with creme filling, regular contain 1.8 times more Copper, 3.1 times more Iron, 1.8 times more Manganese, 1.9 times more Phosphorus and 1.5 times more Sodium than Cookies, sugar wafer, with creme filling, sugar free.
• Both Cookies, sugar wafer, with creme filling, sugar free as well as Cookies, sugar wafers with creme filling, regular have insufficient amounts of Calcium, Magnesium, Potassium and Zinc in 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Cookies, sugar wafer, with creme filling, sugar free have 7.6 times more Omega 3, 3.7 times more Omega 6 and 8.4 times more Fiber than Cookies, sugar wafers with creme filling, regular.
• While Cookies, sugar wafers with creme filling, regular contain 3 times more Saturated Fat and more Sugars than Cookies, sugar wafer, with creme filling, sugar free.
• Both Cookies, sugar wafer, with creme filling, sugar free and Cookies, sugar wafers with creme filling, regular have similar amounts of Energy, Fat, Carbohydrate and Protein per 100 kcal.
• Both Cookies, sugar wafer, with creme filling, sugar free as well as Cookies, sugar wafers with creme filling, regular have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.