Comparing Nutrients in 100 calories Cookies, coconut macaroon VS Crackers, sandwich-type, peanut butter filled, reduced fat

Weight per 100 calories

• Cookies, coconut macaroon: 21.7g
• Crackers, sandwich-type, peanut butter filled, reduced fat: 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, coconut macaroon or Crackers, sandwich-type, peanut butter filled, reduced fat?

Macros Ratio

	Protein	Fat	Carbs
Cookies, coconut macaroon	3%	44%	53%
Crackers, sandwich-type, peanut butter filled, reduced fat	8%	34%	58%

Macro Nutrients

	Cookies, coconut macaroon	Crackers, sandwich-type, peanut butter filled, reduced fat	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	5.05% 4.9g	3.93% 3.8g	97g per day for Men 19-50 years
Saturated Fat	13.7% 4.37g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	0.65% 0.01g	0.86% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.97% 0.17g	8.96% 1.52g	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	11% 14.5g	130g per day for Men 19-50 years
Sugars	13.5% 9.8g	3.5% 2.54g	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	1.7% 0.64g	38g per day for Men 19-50 years
Protein	1.17% 0.66g	3.4% 1.9g	56g per day for Men 19-50 years

Vitamins

	Cookies, coconut macaroon	Crackers, sandwich-type, peanut butter filled, reduced fat	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	8.66% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1% 0.013mg	5.3% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.3% 0.048mg	6.7% 1.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	1.7% 0.085mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.6% 0.021mg	1.3% 0.017mg	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	0.16% 0.65μg	6.35% 25.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	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	0.28% 0.041mg	2.84% 0.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.2% 0.24μg	0.57% 0.69μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, coconut macaroon	Crackers, sandwich-type, peanut butter filled, reduced fat	Recommended Dietary Allowance
Calcium	0.11% 1.1mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	6.5% 0.058mg	3.3% 0.03mg	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	8.6% 0.69mg	8mg per day for Men 19-50 years
Magnesium	1.5% 6.3mg	1.63% 6.86mg	420mg per day for Men 19-50 years
Manganese	NA	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	2.1% 14.8mg	3.17% 22mg	700mg per day for Men 19-50 years
Potassium	0.79% 26.7mg	0.82% 28mg	3400mg per day for Men 19-50 years
Selenium	2.7% 1.48μg	8.1% 4.46μg	55μg per day for Men 19-50 years
Sodium	3.5% 52.4mg	9.75% 146mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	1.4% 0.15mg	11mg per day for Men 19-50 years
Water	0.068% 2.5g	0.058% 2.14g	3700g per day for Men 19-50 years

Cookies, Coconut Macaroon VS Crackers, Sandwich-type, Peanut Butter Filled, Reduced Fat Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Cookies, coconut macaroon or Crackers, sandwich-type, peanut butter filled, reduced fat?

Lets compare vitamin content per 100 calories of Cookies, coconut macaroon vs Crackers, sandwich-type, peanut butter filled, reduced fat:

• 100 kcal of Crackers, sandwich-type, peanut butter filled, reduced fat contain 23.9 times more Vitamin B1, 5.3 times more Vitamin B2, 22.4 times more Vitamin B3, 38.9 times more Vitamin B9 and 10.3 times more Vitamin E than Cookies, coconut macaroon.
• 100 calories of Cookies, coconut macaroon have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B9 and Vitamin E
• Both Cookies, coconut macaroon as well as Crackers, sandwich-type, peanut butter filled, reduced fat have insufficient amounts of Vitamin A, Vitamin B6, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 calories.

Comparing minerals per 100 calories for Cookies, coconut macaroon vs Crackers, sandwich-type, peanut butter filled, reduced fat:

• 100 calories of Cookies, coconut macaroon have 2 times more Copper than Crackers, sandwich-type, peanut butter filled, reduced fat.
• While 100 kcal of Crackers, sandwich-type, peanut butter filled, reduced fat contain 3.9 times more Iron, 1.5 times more Phosphorus, 3 times more Selenium and 2.8 times more Sodium than Cookies, coconut macaroon.
• Both Cookies, coconut macaroon as well as Crackers, sandwich-type, peanut butter filled, reduced fat lack sufficient amounts of Calcium, Magnesium, Potassium and Zinc in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Cookies, coconut macaroon have 1.3 times more Fat, 6.9 times more Saturated Fat, 3.9 times more Sugars and 1.7 times more Fiber than Crackers, sandwich-type, peanut butter filled, reduced fat.
• While 100 kcal of Crackers, sandwich-type, peanut butter filled, reduced fat contain 9.2 times more Omega 6 and 2.9 times more Protein than Cookies, coconut macaroon.
• Both Cookies, coconut macaroon and Crackers, sandwich-type, peanut butter filled, reduced fat offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Cookies, coconut macaroon provide inadequate amounts of Omega 6 and Protein
• 100 calories of Crackers, sandwich-type, peanut butter filled, reduced fat provide inadequate amounts of Fiber
• Both Cookies, coconut macaroon as well as Crackers, sandwich-type, peanut butter filled, reduced fat provide inadequate amounts of Omega 3 in 100 calories.