Comparing Nutrients in 100 calories Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched VS Crackers, saltines, unsalted tops (includes oyster, soda, soup)

Weight per 100 calories

• Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched: 21g
• Crackers, saltines, unsalted tops (includes oyster, soda, soup): 23g

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

Discover which food has more nutrients per 100 calories - Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched or Crackers, saltines, unsalted tops (includes oyster, soda, soup)?

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched	4%	41%	55%
Crackers, saltines, unsalted tops (includes oyster, soda, soup)	9%	25%	66%

Macro Nutrients

	Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched	Crackers, saltines, unsalted tops (includes oyster, soda, soup)	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	4.84% 4.7g	2.8% 2.7g	97g per day for Men 19-50 years
Saturated Fat	4.86% 1.55g	2.1% 0.68g	32g per day for Men 19-50 years
Omega 3	1.6% 0.025g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	2.75% 0.47g	2.16% 0.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.7% 14g	12.7% 16.5g	130g per day for Men 19-50 years
Sugars	NA	NA	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	1.37% 0.52g	1.8% 0.69g	38g per day for Men 19-50 years
Protein	2% 1.12g	3.8% 2.1g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched	Crackers, saltines, unsalted tops (includes oyster, soda, soup)	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.02% 0.012mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.96% 0.012mg	8.2% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.61% 0.098mg	7.56% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.95% 0.048mg	2.1% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.9% 0.012mg	0.67% 0.009mg	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	0.47% 1.87μg	7.14% 28.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.087% 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	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched	Crackers, saltines, unsalted tops (includes oyster, soda, soup)	Recommended Dietary Allowance
Calcium	0.52% 5.2mg	2.74% 27.4mg	1000mg per day for Men 19-50 years
Copper	4.9% 0.044mg	5.1% 0.046mg	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	2.6% 0.21mg	15.6% 1.24mg	8mg per day for Men 19-50 years
Magnesium	1.53% 6.44mg	1.5% 6.22mg	420mg per day for Men 19-50 years
Manganese	4.06% 0.093mg	6.96% 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	3.2% 22.5mg	3.46% 24mg	700mg per day for Men 19-50 years
Potassium	0.83% 28mg	0.87% 29.5mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	11.8% 176mg	1500mg per day for Men 19-50 years
Zinc	1.2% 0.13mg	1.6% 0.18mg	11mg per day for Men 19-50 years
Water	0.023% 0.85g	0.026% 0.94g	3700g per day for Men 19-50 years

Cookies, Chocolate Chip, Commercially Prepared, Regular, Higher Fat, Unenriched VS Crackers, Saltines, Unsalted Tops (includes Oyster, Soda, Soup) Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched or Crackers, saltines, unsalted tops (includes oyster, soda, soup)?

Lets compare vitamin content per 100 calories of Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched vs Crackers, saltines, unsalted tops (includes oyster, soda, soup):

• 100 kcal of Crackers, saltines, unsalted tops (includes oyster, soda, soup) contain 10.6 times more Vitamin B1, 8.5 times more Vitamin B2, 12.3 times more Vitamin B3, 2.2 times more Vitamin B5 and 15.3 times more Vitamin B9 than Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched.
• 100 calories of Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B9
• Both Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched as well as Crackers, saltines, unsalted tops (includes oyster, soda, soup) have insufficient amounts of Vitamin A, Vitamin B6, Vitamin B12 and Vitamin C in 100 calories.

Comparing minerals per 100 calories for Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched vs Crackers, saltines, unsalted tops (includes oyster, soda, soup):

• 100 kcal of Crackers, saltines, unsalted tops (includes oyster, soda, soup) contain 5.3 times more Calcium, 6 times more Iron, 1.7 times more Manganese and 2.7 times more Sodium than Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched.
• Both Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched and Crackers, saltines, unsalted tops (includes oyster, soda, soup) contain similar levels of Copper and Phosphorus per 100 calories.
• 100 calories of Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched lack sufficient amounts of Calcium
• Both Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched as well as Crackers, saltines, unsalted tops (includes oyster, soda, soup) lack sufficient amounts of Magnesium, Potassium and Zinc in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched have 1.7 times more Fat, 2.3 times more Saturated Fat and 1.3 times more Omega 6 than Crackers, saltines, unsalted tops (includes oyster, soda, soup).
• While 100 kcal of Crackers, saltines, unsalted tops (includes oyster, soda, soup) contain 1.9 times more Protein than Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched.
• Both Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched and Crackers, saltines, unsalted tops (includes oyster, soda, soup) offer comparable quantities of Energy and Carbohydrate per 100 calories.
• Both Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched as well as Crackers, saltines, unsalted tops (includes oyster, soda, soup) provide inadequate amounts of Omega 3 and Fiber in 100 calories.