Comparing Nutrients in 100 calories Cookies, sugar wafer, with creme filling, sugar free VS Crackers, crispbread, rye

Weight per 100 calories

• Cookies, sugar wafer, with creme filling, sugar free: 19g
• Crackers, crispbread, rye: 27.3g

Cookies, sugar wafer, with creme filling, sugar free have 1.5 times more energy per 100g than Crackers, crispbread, rye. It has very high energy density when compared to other foods. Crackers, crispbread, rye having high energy density.

Discover which food has more nutrients per 100 calories - Cookies, sugar wafer, with creme filling, sugar free or Crackers, crispbread, rye?

Macros Ratio

	Protein	Fat	Carbs
Cookies, sugar wafer, with creme filling, sugar free	3%	48%	49%
Crackers, crispbread, rye	8%	3%	89%

Macro Nutrients

	Cookies, sugar wafer, with creme filling, sugar free	Crackers, crispbread, rye	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	5.55% 5.4g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.8g	0.12% 0.04g	32g per day for Men 19-50 years
Omega 3	8.75% 0.14g	1.35% 0.022g	1.6g per day for Men 19-50 years
Omega 6	11% 1.9g	0.77% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.6% 12.5g	17.3% 22.5g	130g per day for Men 19-50 years
Sugars	0% 0g	0.4% 0.29g	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	7.1% 2.7g	12% 4.5g	38g per day for Men 19-50 years
Protein	1.2% 0.67g	3.85% 2.16g	56g per day for Men 19-50 years

Vitamins

	Cookies, sugar wafer, with creme filling, sugar free	Crackers, crispbread, rye	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.77% 0.045mg	5.53% 0.066mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.17% 0.028mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.1% 0.34mg	1.78% 0.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.37% 0.018mg	3.7% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.13% 0.002mg	4.4% 0.057mg	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	1.98% 7.9μg	3.2% 13μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	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	3.87% 0.58mg	1.48% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.41% 0.49μg	1.37% 1.64μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, sugar wafer, with creme filling, sugar free	Crackers, crispbread, rye	Recommended Dietary Allowance
Calcium	0% 0mg	0.85% 8.47mg	1000mg per day for Men 19-50 years
Copper	0.8% 0.007mg	7.74% 0.07mg	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	3.04% 0.24mg	8.3% 0.66mg	8mg per day for Men 19-50 years
Magnesium	0.31% 1.3mg	5.07% 21.3mg	420mg per day for Men 19-50 years
Manganese	2.08% 0.048mg	29.4% 0.68mg	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	1.08% 7.53mg	10.5% 73.5mg	700mg per day for Men 19-50 years
Potassium	0.32% 10.7mg	2.56% 87mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	0.89% 13.4mg	7.47% 112mg	1500mg per day for Men 19-50 years
Zinc	0.34% 0.038mg	5.94% 0.65mg	11mg per day for Men 19-50 years
Water	0.004% 0.13g	0.045% 1.67g	3700g per day for Men 19-50 years

Cookies, Sugar Wafer, With Creme Filling, Sugar Free VS Crackers, Crispbread, Rye Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Cookies, sugar wafer, with creme filling, sugar free or Crackers, crispbread, rye?

Lets compare vitamin content per 100 calories of Cookies, sugar wafer, with creme filling, sugar free vs Crackers, crispbread, rye:

• 100 calories of Cookies, sugar wafer, with creme filling, sugar free have 2.6 times more Vitamin E than Crackers, crispbread, rye.
• While 100 kcal of Crackers, crispbread, rye contain 1.5 times more Vitamin B1, 1.4 times more Vitamin B2, 10 times more Vitamin B5, 33.9 times more Vitamin B6 and 1.6 times more Vitamin B9 than Cookies, sugar wafer, with creme filling, sugar free.
• 100 calories of Cookies, sugar wafer, with creme filling, sugar free have insufficient amounts of Vitamin B5, Vitamin B6 and Vitamin B9
• 100 calories of Crackers, crispbread, rye have insufficient amounts of Vitamin B3 and Vitamin E
• Both Cookies, sugar wafer, with creme filling, sugar free as well as Crackers, crispbread, rye have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 calories.

Comparing minerals per 100 calories for Cookies, sugar wafer, with creme filling, sugar free vs Crackers, crispbread, rye:

• 100 kcal of Crackers, crispbread, rye contain 9.7 times more Copper, 2.7 times more Iron, 16.2 times more Magnesium, 14.1 times more Manganese, 9.8 times more Phosphorus, 8.1 times more Potassium, 8.4 times more Selenium, 8.4 times more Sodium and 17.3 times more Zinc than Cookies, sugar wafer, with creme filling, sugar free.
• 100 calories of Cookies, sugar wafer, with creme filling, sugar free lack sufficient amounts of Copper, Magnesium, Phosphorus, Potassium and Zinc
• Both Cookies, sugar wafer, with creme filling, sugar free as well as Crackers, crispbread, rye lack sufficient amounts of Calcium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Cookies, sugar wafer, with creme filling, sugar free have 15.1 times more Fat, 20.2 times more Saturated Fat, 6.5 times more Omega 3 and 14.4 times more Omega 6 than Crackers, crispbread, rye.
• While 100 kcal of Crackers, crispbread, rye contain 1.8 times more Carbohydrate, 1.7 times more Fiber and 3.2 times more Protein than Cookies, sugar wafer, with creme filling, sugar free.
• Both Cookies, sugar wafer, with creme filling, sugar free and Crackers, crispbread, rye offer comparable quantities of Energy per 100 calories.
• 100 calories of Cookies, sugar wafer, with creme filling, sugar free provide inadequate amounts of Protein
• 100 calories of Crackers, crispbread, rye provide inadequate amounts of Omega 3 and Omega 6