Comparing Nutrients in 100 calories Cookies, sugar wafer, chocolate-covered VS Crackers, standard snack-type, with whole wheat

Weight per 100 calories

• Cookies, sugar wafer, chocolate-covered: 19g
• Crackers, standard snack-type, with whole wheat: 21.6g

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, sugar wafer, chocolate-covered or Crackers, standard snack-type, with whole wheat?

Macros Ratio

	Protein	Fat	Carbs
Cookies, sugar wafer, chocolate-covered	3%	47%	50%
Crackers, standard snack-type, with whole wheat	6%	35%	59%

Macro Nutrients

	Cookies, sugar wafer, chocolate-covered	Crackers, standard snack-type, with whole wheat	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	5.4% 5.25g	3.97% 3.85g	97g per day for Men 19-50 years
Saturated Fat	10.2% 3.28g	2.93% 0.94g	32g per day for Men 19-50 years
Omega 3	3.43% 0.055g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	4.35% 0.74g	8.94% 1.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.65% 12.5g	11.4% 14.8g	130g per day for Men 19-50 years
Sugars	13.6% 9.83g	3.1% 2.25g	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	NA	0.054% 0.039g	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	% 0.052g	g per day for Men 19-50 years
Sucrose	NA	% 2.1g	g per day for Men 19-50 years
Fiber	1.7% 0.65g	2.8% 1.06g	38g per day for Men 19-50 years
Protein	1.17% 0.66g	2.8% 1.57g	56g per day for Men 19-50 years

Vitamins

	Cookies, sugar wafer, chocolate-covered	Crackers, standard snack-type, with whole wheat	Recommended Dietary Allowance
Vitamin A	0.021% 0.19μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.5% 0.018mg	5.76% 0.069mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.14% 0.041mg	4.04% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.76% 0.12mg	6% 0.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	2.05% 0.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.7% 0.009mg	3% 0.039mg	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	0.71% 2.85μg	3.13% 12.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.2% 0.029μg	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	2.74% 0.41mg	4.18% 0.63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.1% 1.3μg	2.56% 3.07μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, sugar wafer, chocolate-covered	Crackers, standard snack-type, with whole wheat	Recommended Dietary Allowance
Calcium	0% 0mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	5.6% 0.05mg	4.73% 0.043mg	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	2.95% 0.24mg	9.85% 0.79mg	8mg per day for Men 19-50 years
Magnesium	2.04% 8.56mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	NA	8.6% 0.2mg	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	3.18% 22.2mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	1.74% 59mg	1.33% 45mg	3400mg per day for Men 19-50 years
Selenium	1.87% 1.03μg	3.4% 1.88μg	55μg per day for Men 19-50 years
Sodium	1.75% 26.2mg	10.8% 162mg	1500mg per day for Men 19-50 years
Zinc	1.05% 0.12mg	2.18% 0.24mg	11mg per day for Men 19-50 years
Water	0.009% 0.33g	0.016% 0.59g	3700g per day for Men 19-50 years

Cookies, Sugar Wafer, Chocolate-covered VS Crackers, Standard Snack-type, With Whole Wheat Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Cookies, sugar wafer, chocolate-covered or Crackers, standard snack-type, with whole wheat?

Lets compare vitamin content per 100 calories of Cookies, sugar wafer, chocolate-covered vs Crackers, standard snack-type, with whole wheat:

• 100 kcal of Crackers, standard snack-type, with whole wheat contain 3.9 times more Vitamin B1, 1.3 times more Vitamin B2, 7.9 times more Vitamin B3, 4.3 times more Vitamin B6, 4.4 times more Vitamin B9, 1.5 times more Vitamin E and 2.3 times more Vitamin K than Cookies, sugar wafer, chocolate-covered.
• 100 calories of Cookies, sugar wafer, chocolate-covered have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin K
• Both Cookies, sugar wafer, chocolate-covered as well as Crackers, standard snack-type, with whole wheat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Cookies, sugar wafer, chocolate-covered vs Crackers, standard snack-type, with whole wheat:

• 100 kcal of Crackers, standard snack-type, with whole wheat contain more Calcium, 3.3 times more Iron, 3.5 times more Phosphorus, 1.8 times more Selenium, 6.2 times more Sodium and 2.1 times more Zinc than Cookies, sugar wafer, chocolate-covered.
• Both Cookies, sugar wafer, chocolate-covered and Crackers, standard snack-type, with whole wheat contain similar levels of Copper and Magnesium per 100 calories.
• 100 calories of Cookies, sugar wafer, chocolate-covered lack sufficient amounts of Calcium, Selenium and Zinc
• Both Cookies, sugar wafer, chocolate-covered as well as Crackers, standard snack-type, with whole wheat lack sufficient amounts of Potassium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Cookies, sugar wafer, chocolate-covered have 1.4 times more Fat, 3.5 times more Saturated Fat and 4.4 times more Sugars than Crackers, standard snack-type, with whole wheat.
• While 100 kcal of Crackers, standard snack-type, with whole wheat contain 3.5 times more Omega 3, 2.1 times more Omega 6, 1.6 times more Fiber and 2.4 times more Protein than Cookies, sugar wafer, chocolate-covered.
• Both Cookies, sugar wafer, chocolate-covered and Crackers, standard snack-type, with whole wheat offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Cookies, sugar wafer, chocolate-covered provide inadequate amounts of Fiber and Protein