Comparing Nutrients in 100 calories Cookie, with peanut butter filling, chocolate-coated VS Crackers, multigrain

Weight per 100 calories

• Cookie, with peanut butter filling, chocolate-coated: 18g
• Crackers, multigrain: 20.7g

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

Which food has more nutrients per 100 calories - Cookie, with peanut butter filling, chocolate-coated or Crackers, multigrain?

Macros Ratio

	Protein	Fat	Carbs
Cookie, with peanut butter filling, chocolate-coated	6%	57%	37%
Crackers, multigrain	6%	38%	56%

Macro Nutrients

	Cookie, with peanut butter filling, chocolate-coated	Crackers, multigrain	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	6.48% 6.3g	4.36% 4.23g	97g per day for Men 19-50 years
Saturated Fat	10.7% 3.4g	2.14% 0.68g	32g per day for Men 19-50 years
Omega 3	2.7% 0.043g	17.7% 0.28g	1.6g per day for Men 19-50 years
Omega 6	6.34% 1.08g	12.7% 2.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.24% 9.4g	10.8% 14g	130g per day for Men 19-50 years
Sugars	7.6% 5.5g	3.43% 2.5g	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	1.64% 0.62g	1.9% 0.73g	38g per day for Men 19-50 years
Protein	2.57% 1.44g	2.63% 1.47g	56g per day for Men 19-50 years

Vitamins

	Cookie, with peanut butter filling, chocolate-coated	Crackers, multigrain	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.08% 0.025mg	9% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.23% 0.016mg	4.47% 0.058mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5% 0.8mg	4.4% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.72% 0.086mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.4% 0.018mg	1.87% 0.024mg	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	2.8% 11.2μg	5.34% 21.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.074% 0.002μg	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	5.12% 0.77mg	2.42% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.7% 0.84μg	6.22% 7.47μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookie, with peanut butter filling, chocolate-coated	Crackers, multigrain	Recommended Dietary Allowance
Calcium	0.62% 6.23mg	0.29% 2.9mg	1000mg per day for Men 19-50 years
Copper	11.6% 0.1mg	3.5% 0.031mg	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	4.67% 0.37mg	6.7% 0.54mg	8mg per day for Men 19-50 years
Magnesium	0.72% 3.02mg	1.43% 6mg	420mg per day for Men 19-50 years
Manganese	5.28% 0.12mg	NA	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	0.94% 6.6mg	8.65% 60.6mg	700mg per day for Men 19-50 years
Potassium	1.14% 38.6mg	1.04% 35.5mg	3400mg per day for Men 19-50 years
Selenium	2.36% 1.3μg	9.85% 5.4μg	55μg per day for Men 19-50 years
Sodium	4.4% 66mg	12.2% 183mg	1500mg per day for Men 19-50 years
Zinc	0.32% 0.036mg	1.85% 0.2mg	11mg per day for Men 19-50 years
Water	0.009% 0.32g	0.014% 0.52g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Cookie, with peanut butter filling, chocolate-coated vs Crackers, multigrain:

• Cookie, with peanut butter filling, chocolate-coated has 2.1 times more Vitamin E than Crackers, multigrain.
• While Crackers, multigrain contain 4.3 times more Vitamin B1, 3.6 times more Vitamin B2, 1.3 times more Vitamin B6, 1.9 times more Vitamin B9 and 8.9 times more Vitamin K than Cookie, with peanut butter filling, chocolate-coated.
• Both Cookie, with peanut butter filling, chocolate-coated and Crackers, multigrain have similar amounts of Vitamin B3 per 100 kcal.
• Both Cookie, with peanut butter filling, chocolate-coated as well as Crackers, multigrain have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Cookie, with peanut butter filling, chocolate-coated vs Crackers, multigrain:

• Cookie, with peanut butter filling, chocolate-coated has 3.3 times more Copper than Crackers, multigrain.
• While Crackers, multigrain contain 1.4 times more Iron, 2 times more Magnesium, 9.2 times more Phosphorus, 4.2 times more Selenium, 2.8 times more Sodium and 5.7 times more Zinc than Cookie, with peanut butter filling, chocolate-coated.
• Both Cookie, with peanut butter filling, chocolate-coated and Crackers, multigrain have similar amounts of Potassium per 100 kcal.
• Both Cookie, with peanut butter filling, chocolate-coated as well as Crackers, multigrain have insufficient amounts of Calcium in 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Cookie, with peanut butter filling, chocolate-coated has 1.5 times more Fat, 5 times more Saturated Fat and 2.2 times more Sugars than Crackers, multigrain.
• While Crackers, multigrain contain 6.6 times more Omega 3, 2 times more Omega 6 and 1.5 times more Carbohydrate than Cookie, with peanut butter filling, chocolate-coated.
• Both Cookie, with peanut butter filling, chocolate-coated and Crackers, multigrain have similar amounts of Energy, Fiber and Protein per 100 kcal.
• Both Cookie, with peanut butter filling, chocolate-coated as well as Crackers, multigrain have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.