Comparing Nutrients in 100 calories Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched VS Crackers, standard snack-type, regular, low salt

Weight per 100 calories

• Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched: 21g
• Crackers, standard snack-type, regular, low salt: 20g

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, standard snack-type, regular, low salt?

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched	4%	41%	55%
Crackers, standard snack-type, regular, low salt	6%	45%	49%

Macro Nutrients

	Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched	Crackers, standard snack-type, regular, low salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	4.84% 4.7g	5.2% 5.04g	97g per day for Men 19-50 years
Saturated Fat	4.86% 1.55g	2.35% 0.75g	32g per day for Men 19-50 years
Omega 3	1.6% 0.025g	8.15% 0.13g	1.6g per day for Men 19-50 years
Omega 6	2.75% 0.47g	10.4% 1.77g	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	9.35% 12g	130g per day for Men 19-50 years
Sugars	NA	0.49% 0.36g	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	0.84% 0.32g	38g per day for Men 19-50 years
Protein	2% 1.12g	2.63% 1.47g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched	Crackers, standard snack-type, regular, low salt	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	6.77% 0.081mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.96% 0.012mg	5.24% 0.068mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.61% 0.098mg	5.04% 0.81mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.95% 0.048mg	1.08% 0.054mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.9% 0.012mg	0.81% 0.011mg	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	4.5% 18μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2.7% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.05% 1.25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched	Crackers, standard snack-type, regular, low salt	Recommended Dietary Allowance
Calcium	0.52% 5.2mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	4.9% 0.044mg	4.7% 0.042mg	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	8.96% 0.72mg	8mg per day for Men 19-50 years
Magnesium	1.53% 6.44mg	1.3% 5.38mg	420mg per day for Men 19-50 years
Manganese	4.06% 0.093mg	4.8% 0.11mg	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	6.5% 45.4mg	700mg per day for Men 19-50 years
Potassium	0.83% 28mg	2.08% 70.7mg	3400mg per day for Men 19-50 years
Selenium	NA	2.4% 1.3μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	2.87% 43mg	1500mg per day for Men 19-50 years
Zinc	1.2% 0.13mg	1.23% 0.14mg	11mg per day for Men 19-50 years
Water	0.023% 0.85g	0.019% 0.7g	3700g per day for Men 19-50 years

Cookies, Chocolate Chip, Commercially Prepared, Regular, Higher Fat, Unenriched VS Crackers, Standard Snack-type, Regular, Low Salt Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched or Crackers, standard snack-type, regular, low salt?

Lets compare vitamin content per 100 calories of Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched vs Crackers, standard snack-type, regular, low salt:

• 100 kcal of Crackers, standard snack-type, regular, low salt contain 6.6 times more Vitamin B1, 5.5 times more Vitamin B2, 8.2 times more Vitamin B3 and 9.6 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 and Vitamin B9
• Both Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched as well as Crackers, standard snack-type, regular, low salt have insufficient amounts of Vitamin A, Vitamin B5, 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, standard snack-type, regular, low salt:

• 100 calories of Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched have 1.5 times more Sodium than Crackers, standard snack-type, regular, low salt.
• While 100 kcal of Crackers, standard snack-type, regular, low salt contain 4.6 times more Calcium, 3.4 times more Iron, 2 times more Phosphorus and 2.5 times more Potassium than Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched.
• Both Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched and Crackers, standard snack-type, regular, low salt contain similar levels of Copper and Manganese per 100 calories.
• 100 calories of Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched lack sufficient amounts of Calcium and Potassium
• Both Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched as well as Crackers, standard snack-type, regular, low salt lack sufficient amounts of Magnesium 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 2.1 times more Saturated Fat than Crackers, standard snack-type, regular, low salt.
• While 100 kcal of Crackers, standard snack-type, regular, low salt contain 5.1 times more Omega 3, 3.8 times more Omega 6 and 1.3 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, standard snack-type, regular, low salt offer comparable quantities of Energy, Fat and Carbohydrate per 100 calories.
• 100 calories of Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched provide inadequate amounts of Omega 3
• Both Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched as well as Crackers, standard snack-type, regular, low salt provide inadequate amounts of Fiber in 100 calories.