Comparing Nutrients in 100 calories Cookies, peanut butter sandwich, special dietary VS Crackers, matzo, whole-wheat

Weight per 100 calories

• Cookies, peanut butter sandwich, special dietary: 18.7g
• Crackers, matzo, whole-wheat: 28.5g

Cookies, peanut butter sandwich, special dietary have 1.5 times more energy per 100g than Crackers, matzo, whole-wheat. It has very high energy density when compared to other foods. Crackers, matzo, whole-wheat having high energy density.

Discover which food has more nutrients per 100 calories - Cookies, peanut butter sandwich, special dietary or Crackers, matzo, whole-wheat?

Macros Ratio

	Protein	Fat	Carbs
Cookies, peanut butter sandwich, special dietary	7%	56%	37%
Crackers, matzo, whole-wheat	14%	4%	82%

Macro Nutrients

	Cookies, peanut butter sandwich, special dietary	Crackers, matzo, whole-wheat	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	6.55% 6.36g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	2.9% 0.92g	0.22% 0.069g	32g per day for Men 19-50 years
Omega 3	6.44% 0.1g	0.59% 0.009g	1.6g per day for Men 19-50 years
Omega 6	12.6% 2.14g	1.04% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.3% 9.5g	17.3% 22.5g	130g per day for Men 19-50 years
Sugars	NA	NA	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	NA	8.85% 3.36g	38g per day for Men 19-50 years
Protein	3.34% 1.87g	6.66% 3.73g	56g per day for Men 19-50 years

Vitamins

	Cookies, peanut butter sandwich, special dietary	Crackers, matzo, whole-wheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.4% 0.065mg	8.67% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.13% 0.028mg	5.94% 0.077mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.14% 0.98mg	9.63% 1.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.9% 0.095mg	7.07% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.12% 0.015mg	3.5% 0.045mg	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	2.52% 10μg	2.5% 9.97μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.078% 0.002μg	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	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, peanut butter sandwich, special dietary	Crackers, matzo, whole-wheat	Recommended Dietary Allowance
Calcium	0.8% 8.04mg	0.66% 6.55mg	1000mg per day for Men 19-50 years
Copper	5.55% 0.05mg	11% 0.1mg	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	5.96% 0.48mg	16.6% 1.32mg	8mg per day for Men 19-50 years
Magnesium	2.27% 9.53mg	9.1% 38mg	420mg per day for Men 19-50 years
Manganese	5.73% 0.13mg	43.4% 1mg	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	4.1% 28.8mg	12.4% 87mg	700mg per day for Men 19-50 years
Potassium	1.6% 55mg	2.65% 90mg	3400mg per day for Men 19-50 years
Selenium	1.2% 0.65μg	39% 21.4μg	55μg per day for Men 19-50 years
Sodium	5.13% 77mg	0.038% 0.57mg	1500mg per day for Men 19-50 years
Zinc	1.75% 0.19mg	6.76% 0.74mg	11mg per day for Men 19-50 years
Water	0.019% 0.69g	0.037% 1.37g	3700g per day for Men 19-50 years

Cookies, Peanut Butter Sandwich, Special Dietary VS Crackers, Matzo, Whole-wheat Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Cookies, peanut butter sandwich, special dietary or Crackers, matzo, whole-wheat?

Lets compare vitamin content per 100 calories of Cookies, peanut butter sandwich, special dietary vs Crackers, matzo, whole-wheat:

• 100 kcal of Crackers, matzo, whole-wheat contain 1.6 times more Vitamin B1, 2.8 times more Vitamin B2, 1.6 times more Vitamin B3, 3.7 times more Vitamin B5 and 3.1 times more Vitamin B6 than Cookies, peanut butter sandwich, special dietary.
• Both Cookies, peanut butter sandwich, special dietary and Crackers, matzo, whole-wheat provide similar amounts of Vitamin B9 per 100 calories.
• 100 calories of Cookies, peanut butter sandwich, special dietary have insufficient amounts of Vitamin B5 and Vitamin B6
• Both Cookies, peanut butter sandwich, special dietary as well as Crackers, matzo, whole-wheat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 100 calories.

Comparing minerals per 100 calories for Cookies, peanut butter sandwich, special dietary vs Crackers, matzo, whole-wheat:

• 100 calories of Cookies, peanut butter sandwich, special dietary have 135.2 times more Sodium than Crackers, matzo, whole-wheat.
• While 100 kcal of Crackers, matzo, whole-wheat contain 2 times more Copper, 2.8 times more Iron, 4 times more Magnesium, 7.6 times more Manganese, 3 times more Phosphorus, 1.6 times more Potassium, 32.7 times more Selenium and 3.9 times more Zinc than Cookies, peanut butter sandwich, special dietary.
• 100 calories of Cookies, peanut butter sandwich, special dietary lack sufficient amounts of Potassium, Selenium and Zinc
• Both Cookies, peanut butter sandwich, special dietary as well as Crackers, matzo, whole-wheat lack sufficient amounts of Calcium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Cookies, peanut butter sandwich, special dietary have 14.9 times more Fat, 13.3 times more Saturated Fat, 11 times more Omega 3 and 12.2 times more Omega 6 than Crackers, matzo, whole-wheat.
• While 100 kcal of Crackers, matzo, whole-wheat contain 2.4 times more Carbohydrate and 2 times more Protein than Cookies, peanut butter sandwich, special dietary.
• Both Cookies, peanut butter sandwich, special dietary and Crackers, matzo, whole-wheat offer comparable quantities of Energy per 100 calories.
• 100 calories of Crackers, matzo, whole-wheat provide inadequate amounts of Omega 3 and Omega 6