Comparing Nutrients in 100 calories Cookies, gluten-free, chocolate wafer VS Crackers, whole grain, sandwich-type, with peanut butter filling

Weight per 100 calories

• Cookies, gluten-free, chocolate wafer: 18.5g
• Crackers, whole grain, sandwich-type, with peanut butter filling: 21.5g

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, gluten-free, chocolate wafer or Crackers, whole grain, sandwich-type, with peanut butter filling?

Macros Ratio

	Protein	Fat	Carbs
Cookies, gluten-free, chocolate wafer	3%	51%	46%
Crackers, whole grain, sandwich-type, with peanut butter filling	12%	41%	47%

Macro Nutrients

	Cookies, gluten-free, chocolate wafer	Crackers, whole grain, sandwich-type, with peanut butter filling	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	5.8% 5.62g	4.7% 4.55g	97g per day for Men 19-50 years
Saturated Fat	8.84% 2.83g	3.04% 0.97g	32g per day for Men 19-50 years
Omega 3	1.43% 0.023g	6.42% 0.1g	1.6g per day for Men 19-50 years
Omega 6	2.32% 0.39g	5.08% 0.86g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.93% 11.6g	9.03% 11.7g	130g per day for Men 19-50 years
Sugars	10.5% 7.58g	2.8% 2.02g	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	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 6.86g	NA	g per day for Men 19-50 years
Fiber	0.78% 0.3g	5.3% 2.02g	38g per day for Men 19-50 years
Protein	1.34% 0.75g	5.42% 3.04g	56g per day for Men 19-50 years

Vitamins

	Cookies, gluten-free, chocolate wafer	Crackers, whole grain, sandwich-type, with peanut butter filling	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	6% 0.072mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	3.84% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	8.44% 1.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.6% 0.079mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	3.64% 0.047mg	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	NA	3.98% 16μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	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	3.77% 0.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.81% 0.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, gluten-free, chocolate wafer	Crackers, whole grain, sandwich-type, with peanut butter filling	Recommended Dietary Allowance
Calcium	2% 20mg	0.71% 7.1mg	1000mg per day for Men 19-50 years
Copper	5.3% 0.048mg	7.4% 0.066mg	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	8.48% 0.68mg	8.25% 0.66mg	8mg per day for Men 19-50 years
Magnesium	1.8% 7.58mg	5.48% 23mg	420mg per day for Men 19-50 years
Manganese	3.3% 0.076mg	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	3.8% 26.6mg	7.86% 55mg	700mg per day for Men 19-50 years
Potassium	1.85% 63mg	2.1% 71mg	3400mg per day for Men 19-50 years
Selenium	NA	7.3% 4.02μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.6mg	9.1% 137mg	1500mg per day for Men 19-50 years
Zinc	1.3% 0.14mg	4% 0.44mg	11mg per day for Men 19-50 years
Water	0.007% 0.25g	0.043% 1.57g	3700g per day for Men 19-50 years

Cookies, Gluten-free, Chocolate Wafer VS Crackers, Whole Grain, Sandwich-type, With Peanut Butter Filling Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Cookies, gluten-free, chocolate wafer or Crackers, whole grain, sandwich-type, with peanut butter filling?

Lets compare vitamin content per 100 calories of Cookies, gluten-free, chocolate wafer vs Crackers, whole grain, sandwich-type, with peanut butter filling:

• Both Cookies, gluten-free, chocolate wafer and Crackers, whole grain, sandwich-type, with peanut butter filling have similar amounts of vitamins per 100 kcal

Comparing minerals per 100 calories for Cookies, gluten-free, chocolate wafer vs Crackers, whole grain, sandwich-type, with peanut butter filling:

• 100 calories of Cookies, gluten-free, chocolate wafer have 2.8 times more Calcium than Crackers, whole grain, sandwich-type, with peanut butter filling.
• While 100 kcal of Crackers, whole grain, sandwich-type, with peanut butter filling contain 1.4 times more Copper, 3 times more Magnesium, 2.1 times more Phosphorus, 6.1 times more Sodium and 3.1 times more Zinc than Cookies, gluten-free, chocolate wafer.
• Both Cookies, gluten-free, chocolate wafer and Crackers, whole grain, sandwich-type, with peanut butter filling contain similar levels of Iron per 100 calories.
• 100 calories of Cookies, gluten-free, chocolate wafer lack sufficient amounts of Magnesium, Potassium and Zinc
• 100 calories of Crackers, whole grain, sandwich-type, with peanut butter filling lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Cookies, gluten-free, chocolate wafer have 1.2 times more Fat, 2.9 times more Saturated Fat and 3.7 times more Sugars than Crackers, whole grain, sandwich-type, with peanut butter filling.
• While 100 kcal of Crackers, whole grain, sandwich-type, with peanut butter filling contain 4.5 times more Omega 3, 2.2 times more Omega 6, 6.8 times more Fiber and 4 times more Protein than Cookies, gluten-free, chocolate wafer.
• Both Cookies, gluten-free, chocolate wafer and Crackers, whole grain, sandwich-type, with peanut butter filling offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Cookies, gluten-free, chocolate wafer provide inadequate amounts of Omega 3, Fiber and Protein