Comparing Nutrients in 100 calories Archway Home Style Cookies, Coconut Macaroon VS Crackers, saltines, fat-free, low-sodium

Weight per 100 calories

• Archway Home Style Cookies, Coconut Macaroon: 21.7g
• Crackers, saltines, fat-free, low-sodium: 25.4g

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

Discover which food has more nutrients per 100 calories - Archway Home Style Cookies, Coconut Macaroon or Crackers, saltines, fat-free, low-sodium?

Macros Ratio

	Protein	Fat	Carbs
Archway Home Style Cookies, Coconut Macaroon	3%	44%	53%
Crackers, saltines, fat-free, low-sodium	11%	4%	85%

Macro Nutrients

	Archway Home Style Cookies, Coconut Macaroon	Crackers, saltines, fat-free, low-sodium	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	5.05% 4.9g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	13.7% 4.37g	0.19% 0.062g	32g per day for Men 19-50 years
Omega 3	NA	0.6% 0.01g	1.6g per day for Men 19-50 years
Omega 6	NA	0.97% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.2% 13.3g	16% 21g	130g per day for Men 19-50 years
Sugars	13.5% 9.8g	0.13% 0.097g	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	2.9% 1.1g	1.8% 0.69g	38g per day for Men 19-50 years
Protein	1.17% 0.66g	4.77% 2.67g	56g per day for Men 19-50 years

Vitamins

	Archway Home Style Cookies, Coconut Macaroon	Crackers, saltines, fat-free, low-sodium	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.36% 0.004mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1% 0.013mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.3% 0.048mg	9.1% 1.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	2% 0.099mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	1.66% 0.022mg	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	0.27% 1.1μg	7.9% 31.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.2% 0.031mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.04% 1.25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Archway Home Style Cookies, Coconut Macaroon	Crackers, saltines, fat-free, low-sodium	Recommended Dietary Allowance
Calcium	0.11% 1.1mg	0.56% 5.6mg	1000mg per day for Men 19-50 years
Copper	NA	4.1% 0.037mg	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	2.23% 0.18mg	24.6% 1.96mg	8mg per day for Men 19-50 years
Magnesium	NA	1.58% 6.6mg	420mg per day for Men 19-50 years
Manganese	NA	7.05% 0.16mg	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	NA	4.1% 28.8mg	700mg per day for Men 19-50 years
Potassium	0.79% 26.7mg	0.86% 29.3mg	3400mg per day for Men 19-50 years
Selenium	NA	9.9% 5.45μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.5mg	14.4% 216mg	1500mg per day for Men 19-50 years
Zinc	NA	2.17% 0.24mg	11mg per day for Men 19-50 years
Water	0.068% 2.5g	0.023% 0.87g	3700g per day for Men 19-50 years

Archway Home Style Cookies, Coconut Macaroon VS Crackers, Saltines, Fat-free, Low-sodium Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Archway Home Style Cookies, Coconut Macaroon or Crackers, saltines, fat-free, low-sodium?

Lets compare vitamin content per 100 calories of Archway Home Style Cookies, Coconut Macaroon vs Crackers, saltines, fat-free, low-sodium:

• 100 kcal of Crackers, saltines, fat-free, low-sodium contain 30.3 times more Vitamin B1, 11.5 times more Vitamin B2, 30.4 times more Vitamin B3 and 29 times more Vitamin B9 than Archway Home Style Cookies, Coconut Macaroon.
• 100 calories of Archway Home Style Cookies, Coconut Macaroon have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B9
• Both Archway Home Style Cookies, Coconut Macaroon as well as Crackers, saltines, fat-free, low-sodium have insufficient amounts of Vitamin A and Vitamin C in 100 calories.

Comparing minerals per 100 calories for Archway Home Style Cookies, Coconut Macaroon vs Crackers, saltines, fat-free, low-sodium:

• 100 kcal of Crackers, saltines, fat-free, low-sodium contain 11 times more Iron and 5 times more Sodium than Archway Home Style Cookies, Coconut Macaroon.
• Both Archway Home Style Cookies, Coconut Macaroon as well as Crackers, saltines, fat-free, low-sodium lack sufficient amounts of Calcium and Potassium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Archway Home Style Cookies, Coconut Macaroon have 12 times more Fat, 70.4 times more Saturated Fat, 101.5 times more Sugars and 1.6 times more Fiber than Crackers, saltines, fat-free, low-sodium.
• While 100 kcal of Crackers, saltines, fat-free, low-sodium contain 1.6 times more Carbohydrate and 4.1 times more Protein than Archway Home Style Cookies, Coconut Macaroon.
• Both Archway Home Style Cookies, Coconut Macaroon and Crackers, saltines, fat-free, low-sodium offer comparable quantities of Energy per 100 calories.
• 100 calories of Archway Home Style Cookies, Coconut Macaroon provide inadequate amounts of Protein
• 100 calories of Crackers, saltines, fat-free, low-sodium provide inadequate amounts of Fiber