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Comparing Nutrients in 500 calories Cookies, shortbread, reduced fatVS Cookies, sugar wafer, chocolate-covered

Weight per 500 calories

Cookies, shortbread, reduced fat
111g
Cookies, sugar wafer, chocolate-covered
95g

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

Which food has more nutrients per 500 calories - Cookies, shortbread, reduced fat or Cookies, sugar wafer, chocolate-covered?

Macros Ratio

Protein Fat Carbs

Cookies, shortbread, reduced fat
5%
28%
67%
Cookies, sugar wafer, chocolate-covered
3%
47%
50%
500 kcal ▼

Macro Nutrients

Cookies, shortbread, reduced fatvs Cookies, sugar wafer, chocolate-covered
17.2%500kcal
Energy
17.2%500kcal
500 kcalvs500 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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16%15.5g
Fat
27%26.2g
15.5 gvs26.2 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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16.3%5.2g
Saturated Fat
51.2%16.4g
5.2 gvs16.4 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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11.6%0.19g
Omega 3
17%0.27g
0.19 gvs0.27 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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34.6%5.9g
Omega 6
21.7%3.7g
5.9 gvs3.7 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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65%84.2g
Carbohydrate
48.3%62.7g
84.2 gvs62.7 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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33%24g
Sugars
68%49g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
24 gvs49 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.46%0.33g
Fructose
NA
≤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]
0.33 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.4g
Glucose
NA
0.4 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%23.3g
Sucrose
NA
23.3 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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3.8%1.44g
Fiber
8.5%3.23g
1.44 gvs3.23 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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10.6%5.95g
Protein
5.86%3.28g
5.95 gvs3.28 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Cookies, shortbread, reduced fatvs Cookies, sugar wafer, chocolate-covered
0%0μg
Vitamin A
0.11%0.95μg
RAE, retinol activity equivalents
0 μgvs0.95 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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32.6%0.39mg
Vitamin B1
7.45%0.089mg
Thiamine
0.39 mgvs0.089 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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26.8%0.35mg
Vitamin B2
15.7%0.2mg
Riboflavin
0.35 mgvs0.2 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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22.7%3.63mg
Vitamin B3
3.8%0.61mg
Niacin, nicotinic acid, niacinamide
3.63 mgvs0.61 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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7.1%0.36mg
Vitamin B5
NA
Pantothenic acid
0.36 mgvsNA mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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6.05%0.079mg
Vitamin B6
3.5%0.046mg
Pyridoxine
0.079 mgvs0.046 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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22.5%90μg
Vitamin B9
3.56%14.3μg
Folates and Folic Acid
90 μgvs14.3 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
5.94%0.14μg
Cobalamin
0 μgvs0.14 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg
Vitamin C
0%0mg
Ascorbic acid
0 mgvs0 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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18%2.7mg
Vitamin E
13.7%2.05mg
Tocopherols and Tocotrienols
2.7 mgvs2.05 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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3.23%3.9μg
Vitamin K
5.47%6.56μg
Phytomenadione or phylloquinone
3.9 μgvs6.56 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Cookies, shortbread, reduced fatvs Cookies, sugar wafer, chocolate-covered
1.44%14.4mg
Calcium
0%0mg
14.4 mgvs0 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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11%0.1mg
Copper
28%0.25mg
0.1 mgvs0.25 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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41.3%3.3mg
Iron
14.7%1.18mg
3.3 mgvs1.18 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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3.7%15.5mg
Magnesium
10%42.8mg
15.5 mgvs42.8 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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19%0.44mg
Manganese
NA
0.44 mgvsNA mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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10.5%73mg
Phosphorus
16%111mg
73 mgvs111 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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2.87%98mg
Potassium
8.7%296mg
98 mgvs296 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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12.5%6.87μg
Selenium
9.33%5.13μg
6.87 μgvs5.13 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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42.2%633mg
Sodium
8.75%131mg
633 mgvs131 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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4.94%0.54mg
Zinc
5.27%0.58mg
0.54 mgvs0.58 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.11%4g
Water
0.044%1.64g
4 gvs1.64 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Cookies, shortbread, reduced fat vs Cookies, sugar wafer, chocolate-covered:
Comparing minerals per 500 calories for Cookies, shortbread, reduced fat vs Cookies, sugar wafer, chocolate-covered:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 kcal:

Cookies, shortbread, reduced fatVS Rolls, hamburger or hot dog, wheat/cracked wheatCookies, sugar wafer, chocolate-coveredVS Rolls, hamburger or hot dog, wheat/cracked wheat
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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