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Comparing Nutrients in 500 calories Cookies, sugar wafer, chocolate-coveredVS Cookies, shortbread, reduced fat

Weight per 500 calories

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

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

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

Macros Ratio

Protein Fat Carbs

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

Macro Nutrients

Cookies, sugar wafer, chocolate-coveredvs Cookies, shortbread, reduced fat
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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27%26.2g
Fat
16%15.5g
26.2 gvs15.5 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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51.2%16.4g
Saturated Fat
16.3%5.2g
16.4 gvs5.2 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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

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21.7%3.7g
Omega 6
34.6%5.9g
3.7 gvs5.9 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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48.3%62.7g
Carbohydrate
65%84.2g
62.7 gvs84.2 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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68%49g
Sugars
33%24g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
49 gvs24 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
0.46%0.33g
≤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]
NA gvs0.33 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%0.4g
NA gvs0.4 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%23.3g
NA gvs23.3 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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8.5%3.23g
Fiber
3.8%1.44g
3.23 gvs1.44 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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5.86%3.28g
Protein
10.6%5.95g
3.28 gvs5.95 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

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

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7.45%0.089mg
Vitamin B1
32.6%0.39mg
Thiamine
0.089 mgvs0.39 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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15.7%0.2mg
Vitamin B2
26.8%0.35mg
Riboflavin
0.2 mgvs0.35 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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3.8%0.61mg
Vitamin B3
22.7%3.63mg
Niacin, nicotinic acid, niacinamide
0.61 mgvs3.63 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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NA
Vitamin B5
7.1%0.36mg
Pantothenic acid
NA mgvs0.36 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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3.5%0.046mg
Vitamin B6
6.05%0.079mg
Pyridoxine
0.046 mgvs0.079 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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3.56%14.3μg
Vitamin B9
22.5%90μg
Folates and Folic Acid
14.3 μgvs90 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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5.94%0.14μg
Vitamin B12
0%0μg
Cobalamin
0.14 μgvs0 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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13.7%2.05mg
Vitamin E
18%2.7mg
Tocopherols and Tocotrienols
2.05 mgvs2.7 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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5.47%6.56μg
Vitamin K
3.23%3.9μg
Phytomenadione or phylloquinone
6.56 μgvs3.9 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Cookies, sugar wafer, chocolate-coveredvs Cookies, shortbread, reduced fat
0%0mg
Calcium
1.44%14.4mg
0 mgvs14.4 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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28%0.25mg
Copper
11%0.1mg
0.25 mgvs0.1 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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14.7%1.18mg
Iron
41.3%3.3mg
1.18 mgvs3.3 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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10%42.8mg
Magnesium
3.7%15.5mg
42.8 mgvs15.5 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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NA
Manganese
19%0.44mg
NA mgvs0.44 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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16%111mg
Phosphorus
10.5%73mg
111 mgvs73 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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8.7%296mg
Potassium
2.87%98mg
296 mgvs98 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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9.33%5.13μg
Selenium
12.5%6.87μg
5.13 μgvs6.87 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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8.75%131mg
Sodium
42.2%633mg
131 mgvs633 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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5.27%0.58mg
Zinc
4.94%0.54mg
0.58 mgvs0.54 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.044%1.64g
Water
0.11%4g
1.64 gvs4 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, sugar wafer, chocolate-covered vs Cookies, shortbread, reduced fat:
Comparing minerals per 500 calories for Cookies, sugar wafer, chocolate-covered vs Cookies, shortbread, reduced fat:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 kcal:

Cookies, sugar wafer, chocolate-coveredVS Rolls, hamburger or hot dog, wheat/cracked wheatCookies, shortbread, reduced fatVS 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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