{"data":{"name":"Cookies, vanilla wafer, choc-coated","slug":"cookies-vanilla-wafer-choc-coated","scientific_name":"N\/A","alternate_names":["N\/A"],"category":{"name":"Sugars and Sweets","slug":"sugars-and-sweets"},"description":"These are cookies and vanilla wafers that are coated with chocolate\u2014sweet, crunchy snacks usually eaten in small portions.","common_uses_philippines":["Buko pandan","Halo-halo","Leche flan","Banana cue","Chocolate cake"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":100},"nutrition_per_100g":{"calories_kcal":510,"protein_g":5.4,"fat_g":24.2,"saturated_fat_g":7.23,"carbohydrates_g":67.7,"fiber_g":3.5,"sugars_g":38.6,"sodium_mg":598,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":0,"calcium_mg":115,"cholesterol_mg":0,"iron_mg":1.6,"monounsaturated_fat_g":8.29,"phosphorus_mg":128,"polyunsaturated_fat_g":7.08,"retinol_activity_equivalent_ug":5,"total_ash_g":1.2,"unsaturated_fat_g":15.37,"vitamin_a_ug":5,"vitamin_b1_mg":0.12,"vitamin_b2_mg":0.2,"vitamin_b3_mg":0.6,"vitamin_c_mg":0,"water_g":1.5},"serving_suggestions":[{"label":"1 piece","weight_g":5.8,"volume_ml":null}],"health_notes":{"summary":"Per 100 g, they\u2019re high in calories (510 kcal) and carbohydrates (67.7 g), with a lot of sugar (38.6 g). They also have total fat (24.2 g) and saturated fat (7.23 g), plus sodium (598 mg). Too much of these regularly can make it harder to manage weight and can affect heart health due to higher saturated fat and sodium. On the positive side, they do provide quick energy\u2014just best when portion and frequency are balanced with your 3 full meals and 1\u20132 snacks a day.","healthier_tips":["Portion first: aim for a small serving (for example, 1\u20132 pieces) instead of eating a big handful.","Pair it: have it with water or milk, and add fruit or yogurt on the side to improve overall balance.","Watch frequency: keep it to occasional snacks, not daily.","Balance the rest of the day: if you choose this snack, make your next meal lighter on added sugar and fried\/processed foods.","Choose better options sometimes: look for lower-sugar or smaller-pack snacks, or swap with nuts\/fruit for more fiber and steadier energy."]},"data_quality":{"source":"DOST-FNRI Philippine Food Composition Tables","source_code":"ph_fct","daily_values_reference":"RENI 2002","notes":["Values are estimates per 100g edible portion.","Actual nutrients may vary by preparation and variety."]},"links":{"self":"https:\/\/api.juanutrisyon.info\/api\/foods\/cookies-vanilla-wafer-choc-coated?agent=true"}}}