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

Macros Ratio

	Protein	Fat	Carbs
Puff pastry, frozen, ready-to-bake, baked	5%	62%	33%
Cookies, sugar wafer, with creme filling, sugar free	3%	48%	49%

Macro Nutrients

	Puff pastry, frozen, ready-to-bake, baked	Cookies, sugar wafer, with creme filling, sugar free	Recommended Dietary Allowance
Energy	19.2% 558kcal	18.3% 531kcal	2900kcal per day for Men 19-50 years
Fat	39.7% 38.5g	29.5% 28.6g	97g per day for Men 19-50 years
Saturated Fat	17% 5.5g	13.3% 4.26g	32g per day for Men 19-50 years
Omega 3	162% 2.6g	46.4% 0.74g	1.6g per day for Men 19-50 years
Omega 6	116% 19.6g	59% 10g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35% 45.7g	51% 66.3g	130g per day for Men 19-50 years
Sugars	1.03% 0.75g	0% 0g	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	3.95% 1.5g	37.6% 14.3g	38g per day for Men 19-50 years
Protein	13.2% 7.4g	6.38% 3.57g	56g per day for Men 19-50 years

Vitamins

	Puff pastry, frozen, ready-to-bake, baked	Cookies, sugar wafer, with creme filling, sugar free	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.8% 3.8mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	1.96% 0.098mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.46% 0.019mg	0.69% 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	13.8% 55μg	10.5% 42μg	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	3.67% 0.55mg	20.5% 3.08mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.6% 16.3μg	2.17% 2.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puff pastry, frozen, ready-to-bake, baked	Cookies, sugar wafer, with creme filling, sugar free	Recommended Dietary Allowance
Calcium	1% 10mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	12.8% 0.12mg	4.22% 0.038mg	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	32.5% 2.6mg	16% 1.3mg	8mg per day for Men 19-50 years
Magnesium	3.8% 16mg	1.67% 7mg	420mg per day for Men 19-50 years
Manganese	21.5% 0.5mg	11% 0.25mg	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	8.57% 60mg	5.7% 40mg	700mg per day for Men 19-50 years
Potassium	1.82% 62mg	1.68% 57mg	3400mg per day for Men 19-50 years
Selenium	44.5% 24.5μg	11.5% 6.3μg	55μg per day for Men 19-50 years
Sodium	17% 253mg	4.73% 71mg	1500mg per day for Men 19-50 years
Zinc	4.9% 0.54mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	0.2% 7.4g	0.019% 0.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Puff pastry, frozen, ready-to-bake, baked VS Cookies, sugar wafer, with creme filling, sugar free per 100 g

Compare the macro and micronutrient content in 100 g of Puff pastry, frozen, ready-to-bake, baked versus 100 g of Cookies, sugar wafer, with creme filling, sugar free to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 100 grams of Puff pastry, frozen, ready-to-bake, baked have 1.3 times more Vitamin B1, 1.7 times more Vitamin B2, 2.1 times more Vitamin B3, 1.3 times more Vitamin B9 and 6.3 times more Vitamin K than Cookies, sugar wafer, with creme filling, sugar free.
• While 100 g of Cookies, sugar wafer, with creme filling, sugar free contain 5.6 times more Vitamin E than Puff pastry, frozen, ready-to-bake, baked.
• Both Puff pastry, frozen, ready-to-bake, baked as well as Cookies, sugar wafer, with creme filling, sugar free have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B6, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

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

• 100 grams of Puff pastry, frozen, ready-to-bake, baked have 3 times more Copper, 2 times more Iron, 2.3 times more Magnesium, 1.9 times more Manganese, 1.5 times more Phosphorus, 3.9 times more Selenium, 3.6 times more Sodium and 2.7 times more Zinc than Cookies, sugar wafer, with creme filling, sugar free.
• 100 grams of Cookies, sugar wafer, with creme filling, sugar free lack sufficient amounts of Magnesium and Zinc
• Both Puff pastry, frozen, ready-to-bake, baked as well as Cookies, sugar wafer, with creme filling, sugar free lack sufficient amounts of Calcium and Potassium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Puff pastry, frozen, ready-to-bake, baked have 1.3 times more Fat, 1.3 times more Saturated Fat, 3.5 times more Omega 3, 2 times more Omega 6 and 2.1 times more Protein than Cookies, sugar wafer, with creme filling, sugar free.
• While 100 g of Cookies, sugar wafer, with creme filling, sugar free contain 1.4 times more Carbohydrate and 9.5 times more Fiber than Puff pastry, frozen, ready-to-bake, baked.
• Both Puff pastry, frozen, ready-to-bake, baked and Cookies, sugar wafer, with creme filling, sugar free offer comparable quantities of Energy per 100 grams.