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

Weight per 100 calories

• Cookies, sugar wafers with creme filling, regular: 20g
• Puff pastry, frozen, ready-to-bake, baked: 18g

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 wafers with creme filling, regular or 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	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	4.77% 4.63g	7.1% 6.9g	97g per day for Men 19-50 years
Saturated Fat	7.4% 2.37g	3.1% 0.99g	32g per day for Men 19-50 years
Omega 3	1.15% 0.018g	29% 0.46g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	20.7% 3.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14g	6.3% 8.2g	130g per day for Men 19-50 years
Sugars	12% 8.56g	0.19% 0.13g	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	% 8.1g	NA	g per day for Men 19-50 years
Fiber	0.84% 0.32g	0.71% 0.27g	38g per day for Men 19-50 years
Protein	1.37% 0.76g	2.37% 1.33g	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	0.61% 0.007mg	4.82% 0.058mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.84% 0.024mg	3.56% 0.046mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.7% 0.43mg	4.26% 0.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.57% 0.079mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.66% 0.009mg	0.26% 0.003mg	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	3.83% 15.3μg	2.46% 9.86μg	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	3.32% 0.5mg	0.66% 0.099mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.42μg	2.43% 2.92μg	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	0.54% 5.38mg	0.18% 1.8mg	1000mg per day for Men 19-50 years
Copper	1.46% 0.013mg	2.3% 0.021mg	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	9.3% 0.74mg	5.82% 0.47mg	8mg per day for Men 19-50 years
Magnesium	0.76% 3.2mg	0.68% 2.87mg	420mg per day for Men 19-50 years
Manganese	3.65% 0.084mg	3.86% 0.089mg	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	2.05% 14.3mg	1.54% 10.8mg	700mg per day for Men 19-50 years
Potassium	0.69% 23.3mg	0.33% 11mg	3400mg per day for Men 19-50 years
Selenium	1.34% 0.74μg	8% 4.4μg	55μg per day for Men 19-50 years
Sodium	1.37% 20.5mg	3.02% 45.3mg	1500mg per day for Men 19-50 years
Zinc	0.78% 0.086mg	0.88% 0.097mg	11mg per day for Men 19-50 years
Water	0.009% 0.33g	0.036% 1.33g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories 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, 1.6 times more Vitamin B9 and 5.1 times more Vitamin E than Puff pastry, frozen, ready-to-bake, baked.
• While Puff pastry, frozen, ready-to-bake, baked contains 7.9 times more Vitamin B1, 1.9 times more Vitamin B2, 1.6 times more Vitamin B3 and 7 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 B6, Vitamin B12, Vitamin C and Vitamin D in 100 kcal.

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

• Cookies, sugar wafers with creme filling, regular have 1.6 times more Iron and 1.3 times more Phosphorus than Puff pastry, frozen, ready-to-bake, baked.
• While Puff pastry, frozen, ready-to-bake, baked contains 1.6 times more Copper, 6 times more Selenium and 2.2 times more Sodium 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 Manganese per 100 kcal.
• Both Cookies, sugar wafers with creme filling, regular as well as Puff pastry, frozen, ready-to-bake, baked have insufficient amounts of Calcium, Magnesium, Potassium and Zinc in 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Cookies, sugar wafers with creme filling, regular have 2.4 times more Saturated Fat, 1.7 times more Carbohydrate and 63.7 times more Sugars than Puff pastry, frozen, ready-to-bake, baked.
• While Puff pastry, frozen, ready-to-bake, baked contains 1.5 times more Fat, 25.3 times more Omega 3, 6.9 times more Omega 6 and 1.7 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 per 100 kcal.
• Both Cookies, sugar wafers with creme filling, regular as well as Puff pastry, frozen, ready-to-bake, baked have insufficient amounts of Cholesterol, Glucose, Sucrose and Fiber in 100 kcal.