Comparing Nutrients in 100 calories Cookies, gluten-free, chocolate sandwich, with creme filling VS Crackers, flavored, fish-shaped

Weight per 100 calories

• Cookies, gluten-free, chocolate sandwich, with creme filling: 21g
• 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, gluten-free, chocolate sandwich, with creme filling or Crackers, flavored, fish-shaped?

Macros Ratio

	Protein	Fat	Carbs
Cookies, gluten-free, chocolate sandwich, with creme filling	2%	34%	64%
Crackers, flavored, fish-shaped	9%	34%	57%

Macro Nutrients

	Cookies, gluten-free, chocolate sandwich, with creme filling	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	3.9% 3.77g	3.94% 3.83g	97g per day for Men 19-50 years
Saturated Fat	5.2% 1.67g	1.4% 0.44g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	5.7% 0.091g	1.6g per day for Men 19-50 years
Omega 6	2.17% 0.37g	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	12.3% 16g	11% 14g	130g per day for Men 19-50 years
Sugars	14.3% 10.3g	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	0% 0g	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	% 0.21g	% 0.065g	g per day for Men 19-50 years
Sucrose	% 10g	% 0g	g per day for Men 19-50 years
Fiber	1.4% 0.53g	1.76% 0.67g	38g per day for Men 19-50 years
Protein	0.83% 0.46g	3.9% 2.2g	56g per day for Men 19-50 years

Vitamins

	Cookies, gluten-free, chocolate sandwich, with creme filling	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	0.88% 0.011mg	14.6% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.23% 0.016mg	8.54% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.51% 0.082mg	8.65% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.63% 0.032mg	2.86% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	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	0% 0μg	8.26% 33μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	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	3.25% 0.49mg	5.3% 0.79mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.5% 5.4μg	5% 6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, gluten-free, chocolate sandwich, with creme filling	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Calcium	0.4% 4mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	6.1% 0.055mg	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	7.4% 0.59mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	2% 8.44mg	1.3% 5.4mg	420mg per day for Men 19-50 years
Manganese	4.72% 0.11mg	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	2.1% 14.8mg	5.15% 36mg	700mg per day for Men 19-50 years
Potassium	0.97% 33mg	1.42% 48.4mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.57% 0.86μg	55μg per day for Men 19-50 years
Sodium	3.87% 58mg	14% 210mg	1500mg per day for Men 19-50 years
Zinc	1.27% 0.14mg	2.14% 0.24mg	11mg per day for Men 19-50 years
Water	0.016% 0.6g	0.02% 0.74g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Cookies, gluten-free, chocolate sandwich, with creme filling vs Crackers, flavored, fish-shaped:

• Crackers, flavored, fish-shaped contain 16.6 times more Vitamin B1, 6.9 times more Vitamin B2, 16.8 times more Vitamin B3, 4.5 times more Vitamin B5, more Vitamin B6, more Vitamin B9 and 1.6 times more Vitamin E than Cookies, gluten-free, chocolate sandwich, with creme filling.
• Both Cookies, gluten-free, chocolate sandwich, with creme filling and Crackers, flavored, fish-shaped have similar amounts of Vitamin K per 100 kcal.

Comparing minerals per 100 calories for Cookies, gluten-free, chocolate sandwich, with creme filling vs Crackers, flavored, fish-shaped:

• Cookies, gluten-free, chocolate sandwich, with creme filling have 1.9 times more Copper and 1.6 times more Magnesium than Crackers, flavored, fish-shaped.
• While Crackers, flavored, fish-shaped contain 4.5 times more Calcium, 1.7 times more Iron, 2.4 times more Phosphorus, 1.5 times more Potassium, more Selenium, 3.6 times more Sodium and 1.7 times more Zinc than Cookies, gluten-free, chocolate sandwich, with creme filling.
• Both Cookies, gluten-free, chocolate sandwich, with creme filling and Crackers, flavored, fish-shaped have similar amounts of Manganese per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Cookies, gluten-free, chocolate sandwich, with creme filling have 3.8 times more Saturated Fat and 40.6 times more Sugars than Crackers, flavored, fish-shaped.
• While Crackers, flavored, fish-shaped contain 7.7 times more Omega 3, 2 times more Omega 6, 1.3 times more Fiber and 4.7 times more Protein than Cookies, gluten-free, chocolate sandwich, with creme filling.
• Both Cookies, gluten-free, chocolate sandwich, with creme filling and Crackers, flavored, fish-shaped have similar amounts of Energy, Fat and Carbohydrate per 100 kcal.
• Both Cookies, gluten-free, chocolate sandwich, with creme filling as well as Crackers, flavored, fish-shaped have insufficient amounts of Fructose, Glucose and Sucrose in 100 kcal.