Comparing Nutrients in 100 calories Cookies, gingersnaps VS Cookies, graham crackers, chocolate-coated

Weight per 100 calories

• Cookies, gingersnaps: 24g
• Cookies, graham crackers, chocolate-coated: 20g

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

Which food has more nutrients per 100 calories - Cookies, gingersnaps or Cookies, graham crackers, chocolate-coated?

Macros Ratio

	Protein	Fat	Carbs
Cookies, gingersnaps	5%	21%	74%
Cookies, graham crackers, chocolate-coated	3%	45%	52%

Macro Nutrients

	Cookies, gingersnaps	Cookies, graham crackers, chocolate-coated	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	2.43% 2.36g	5.3% 5.16g	97g per day for Men 19-50 years
Saturated Fat	1.84% 0.59g	10.8% 3.44g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	0.66% 0.011g	1.6g per day for Men 19-50 years
Omega 6	1.84% 0.31g	5.3% 0.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.069% 0.2mg	290mg per day for Men 19-50 years
Carbohydrate	14.2% 18.5g	10.3% 13.4g	130g per day for Men 19-50 years
Sugars	6.6% 4.8g	10.3% 7.46g	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	1.4% 0.53g	1.16% 0.44g	38g per day for Men 19-50 years
Protein	2.4% 1.35g	1.43% 0.8g	56g per day for Men 19-50 years

Vitamins

	Cookies, gingersnaps	Cookies, graham crackers, chocolate-coated	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.044% 0.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4% 0.048mg	4.5% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.4% 0.07mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.86% 0.78mg	2.13% 0.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.83% 0.091mg	1.5% 0.075mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.8% 0.024mg	0.98% 0.013mg	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	5.23% 21μg	2.5% 10μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.83% 0.02μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.022% 0.02mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0.033% 0.2IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.55% 0.23mg	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	1.07% 1.28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, gingersnaps	Cookies, graham crackers, chocolate-coated	Recommended Dietary Allowance
Calcium	1.85% 18.5mg	0.92% 9.2mg	1000mg per day for Men 19-50 years
Copper	8.15% 0.073mg	4.3% 0.039mg	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	19.2% 1.54mg	5% 0.4mg	8mg per day for Men 19-50 years
Magnesium	2.8% 11.8mg	0.76% 3.2mg	420mg per day for Men 19-50 years
Manganese	16.3% 0.37mg	4.03% 0.093mg	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	2.85% 20mg	2.5% 17.4mg	700mg per day for Men 19-50 years
Potassium	2.45% 83mg	1.57% 53.4mg	3400mg per day for Men 19-50 years
Selenium	2.23% 1.23μg	4.04% 2.22μg	55μg per day for Men 19-50 years
Sodium	8.9% 133mg	3.53% 53mg	1500mg per day for Men 19-50 years
Zinc	1.2% 0.13mg	0.36% 0.04mg	11mg per day for Men 19-50 years
Water	0.034% 1.27g	0.011% 0.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Cookies, gingersnaps vs Cookies, graham crackers, chocolate-coated:

• Cookies, gingersnaps have 2.3 times more Vitamin B2, 2.3 times more Vitamin B3, 1.2 times more Vitamin B5, 1.8 times more Vitamin B6 and 2.1 times more Vitamin B9 than Cookies, graham crackers, chocolate-coated.
• While Cookies, graham crackers, chocolate-coated contain 2.1 times more Vitamin K than Cookies, gingersnaps.
• Both Cookies, gingersnaps and Cookies, graham crackers, chocolate-coated have similar amounts of Vitamin B1 and Vitamin E per 100 kcal.
• Both Cookies, gingersnaps as well as Cookies, graham crackers, chocolate-coated have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Cookies, gingersnaps vs Cookies, graham crackers, chocolate-coated:

• Cookies, gingersnaps have 2 times more Calcium, 1.9 times more Copper, 3.8 times more Iron, 3.7 times more Magnesium, 4 times more Manganese, 1.6 times more Potassium, 2.5 times more Sodium and 3.3 times more Zinc than Cookies, graham crackers, chocolate-coated.
• While Cookies, graham crackers, chocolate-coated contain 1.8 times more Selenium than Cookies, gingersnaps.
• Both Cookies, gingersnaps and Cookies, graham crackers, chocolate-coated have similar amounts of Phosphorus per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Cookies, gingersnaps have 1.7 times more Omega 3, 1.4 times more Carbohydrate, 1.2 times more Fiber and 1.7 times more Protein than Cookies, graham crackers, chocolate-coated.
• While Cookies, graham crackers, chocolate-coated contain 2.2 times more Fat, 5.8 times more Saturated Fat, 2.9 times more Omega 6 and 1.6 times more Sugars than Cookies, gingersnaps.
• Both Cookies, gingersnaps and Cookies, graham crackers, chocolate-coated have similar amounts of Energy per 100 kcal.
• Both Cookies, gingersnaps as well as Cookies, graham crackers, chocolate-coated have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.