Comparing Nutrients in 100 grams Puff pastry, frozen, ready-to-bake, baked VS Cookies, vanilla sandwich with creme filling

Macros Ratio

	Protein	Fat	Carbs
Puff pastry, frozen, ready-to-bake, baked	5%	62%	33%
Cookies, vanilla sandwich with creme filling	4%	37%	59%

Macro Nutrients

	Puff pastry, frozen, ready-to-bake, baked	Cookies, vanilla sandwich with creme filling	Recommended Dietary Allowance
Energy	19.2% 558kcal	16.7% 483kcal	2900kcal per day for Men 19-50 years
Fat	39.7% 38.5g	20.6% 20g	97g per day for Men 19-50 years
Saturated Fat	17% 5.5g	9.3% 2.98g	32g per day for Men 19-50 years
Omega 3	162% 2.6g	32.5% 0.52g	1.6g per day for Men 19-50 years
Omega 6	116% 19.6g	41.2% 7g	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	55.5% 72g	130g per day for Men 19-50 years
Sugars	1.03% 0.75g	54.2% 39.3g	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	3.95% 1.5g	38g per day for Men 19-50 years
Protein	13.2% 7.4g	8.04% 4.5g	56g per day for Men 19-50 years

Vitamins

	Puff pastry, frozen, ready-to-bake, baked	Cookies, vanilla sandwich with creme filling	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	21.8% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	18.7% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.8% 3.8mg	17% 2.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	7.88% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.46% 0.019mg	1.4% 0.018mg	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	12.5% 50μg	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	10.7% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.6% 16.3μg	4.17% 5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puff pastry, frozen, ready-to-bake, baked	Cookies, vanilla sandwich with creme filling	Recommended Dietary Allowance
Calcium	1% 10mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	12.8% 0.12mg	12.7% 0.11mg	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	27.6% 2.2mg	8mg per day for Men 19-50 years
Magnesium	3.8% 16mg	3.33% 14mg	420mg per day for Men 19-50 years
Manganese	21.5% 0.5mg	12.7% 0.29mg	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	10.7% 75mg	700mg per day for Men 19-50 years
Potassium	1.82% 62mg	2.68% 91mg	3400mg per day for Men 19-50 years
Selenium	44.5% 24.5μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	17% 253mg	26% 388mg	1500mg per day for Men 19-50 years
Zinc	4.9% 0.54mg	3.64% 0.4mg	11mg per day for Men 19-50 years
Water	0.2% 7.4g	0.059% 2.2g	3700g per day for Men 19-50 years

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

• Puff pastry, frozen, ready-to-bake, baked has 1.2 times more Vitamin B1, 1.4 times more Vitamin B3 and 3.3 times more Vitamin K than Cookies, vanilla sandwich with creme filling.
• While Cookies, vanilla sandwich with creme filling contain more Vitamin B5 and 2.9 times more Vitamin E than Puff pastry, frozen, ready-to-bake, baked.
• Both Puff pastry, frozen, ready-to-bake, baked and Cookies, vanilla sandwich with creme filling have similar amounts of Vitamin B2, Vitamin B6 and Vitamin B9 per 100 g.
• Both Puff pastry, frozen, ready-to-bake, baked as well as Cookies, vanilla sandwich with creme filling have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 g.

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

• Puff pastry, frozen, ready-to-bake, baked has 1.7 times more Manganese, 8.2 times more Selenium and 1.4 times more Zinc than Cookies, vanilla sandwich with creme filling.
• While Cookies, vanilla sandwich with creme filling contain 2.7 times more Calcium, 1.5 times more Potassium and 1.5 times more Sodium than Puff pastry, frozen, ready-to-bake, baked.
• Both Puff pastry, frozen, ready-to-bake, baked and Cookies, vanilla sandwich with creme filling have similar amounts of Copper, Iron, Magnesium and Phosphorus per 100 g.

Comparison of macro-nutrients per 100 grams:

• Puff pastry, frozen, ready-to-bake, baked has 1.9 times more Fat, 1.8 times more Saturated Fat, 5 times more Omega 3, 2.8 times more Omega 6 and 1.6 times more Protein than Cookies, vanilla sandwich with creme filling.
• While Cookies, vanilla sandwich with creme filling contain 1.6 times more Carbohydrate and 52.4 times more Sugars than Puff pastry, frozen, ready-to-bake, baked.
• Both Puff pastry, frozen, ready-to-bake, baked and Cookies, vanilla sandwich with creme filling have similar amounts of Energy and Fiber per 100 g.
• Both Puff pastry, frozen, ready-to-bake, baked as well as Cookies, vanilla sandwich with creme filling have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.