Comparing Nutrients in 100 calories Cookies, chocolate, made with rice cereal VS Crackers, flavored, fish-shaped

Weight per 100 calories

• Cookies, chocolate, made with rice cereal: 22.7g
• Crackers, flavored, fish-shaped: 21.6g

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

Which food has more nutrients per 100 calories - Cookies, chocolate, made with rice cereal or Crackers, flavored, fish-shaped?

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate, made with rice cereal	3%	40%	57%
Crackers, flavored, fish-shaped	9%	34%	57%

Macro Nutrients

	Cookies, chocolate, made with rice cereal	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	4.53% 4.4g	3.94% 3.83g	97g per day for Men 19-50 years
Saturated Fat	8% 2.57g	1.4% 0.44g	32g per day for Men 19-50 years
Omega 3	2.2% 0.035g	5.7% 0.091g	1.6g per day for Men 19-50 years
Omega 6	3.82% 0.65g	4.42% 0.75g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	11% 14.4g	11% 14g	130g per day for Men 19-50 years
Sugars	12.6% 9.16g	0.35% 0.25g	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	0.027% 0.019g	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	% 0.065g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	0.96% 0.36g	1.76% 0.67g	38g per day for Men 19-50 years
Protein	1.3% 0.73g	3.9% 2.2g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate, made with rice cereal	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.57% 0.079mg	14.6% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7% 0.091mg	8.54% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.03% 0.8mg	8.65% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	2.86% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.73% 0.075mg	1.4% 0.018mg	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	1.36% 5.45μg	8.26% 33μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.66% 0.016μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.97% 0.45mg	5.3% 0.79mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.76% 0.91μg	5% 6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate, made with rice cereal	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Calcium	0.73% 7.27mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	4.55% 0.041mg	3.2% 0.029mg	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	7.07% 0.57mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	2.06% 8.64mg	1.3% 5.4mg	420mg per day for Men 19-50 years
Manganese	NA	5.3% 0.12mg	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	3.1% 22mg	5.15% 36mg	700mg per day for Men 19-50 years
Potassium	1.5% 51.6mg	1.42% 48.4mg	3400mg per day for Men 19-50 years
Selenium	3.84% 2.1μg	1.57% 0.86μg	55μg per day for Men 19-50 years
Sodium	3.2% 47.7mg	14% 210mg	1500mg per day for Men 19-50 years
Zinc	1.4% 0.15mg	2.14% 0.24mg	11mg per day for Men 19-50 years
Water	0.08% 2.96g	0.02% 0.74g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Cookies, chocolate, made with rice cereal vs Crackers, flavored, fish-shaped:

• Cookies, chocolate, made with rice cereal have 4.1 times more Vitamin B6 than Crackers, flavored, fish-shaped.
• While Crackers, flavored, fish-shaped contain 2.2 times more Vitamin B1, 1.7 times more Vitamin B3, 6.1 times more Vitamin B9, 1.8 times more Vitamin E and 6.6 times more Vitamin K than Cookies, chocolate, made with rice cereal.
• Both Cookies, chocolate, made with rice cereal and Crackers, flavored, fish-shaped have similar amounts of Vitamin B2 per 100 kcal.

Comparing minerals per 100 calories for Cookies, chocolate, made with rice cereal vs Crackers, flavored, fish-shaped:

• Cookies, chocolate, made with rice cereal have 1.4 times more Copper, 1.6 times more Magnesium and 2.4 times more Selenium than Crackers, flavored, fish-shaped.
• While Crackers, flavored, fish-shaped contain 2.5 times more Calcium, 1.7 times more Iron, 1.7 times more Phosphorus, 4.4 times more Sodium and 1.5 times more Zinc than Cookies, chocolate, made with rice cereal.
• Both Cookies, chocolate, made with rice cereal and Crackers, flavored, fish-shaped have similar amounts of Potassium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Cookies, chocolate, made with rice cereal have 5.8 times more Saturated Fat and 36 times more Sugars than Crackers, flavored, fish-shaped.
• While Crackers, flavored, fish-shaped contain 2.6 times more Omega 3, 1.8 times more Fiber and 3 times more Protein than Cookies, chocolate, made with rice cereal.
• Both Cookies, chocolate, made with rice cereal and Crackers, flavored, fish-shaped have similar amounts of Energy, Fat, Omega 6 and Carbohydrate per 100 kcal.
• Both Cookies, chocolate, made with rice cereal as well as Crackers, flavored, fish-shaped have insufficient amounts of Glucose and Sucrose in 100 kcal.