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

Weight per 100 calories

• Crackers, flavored, fish-shaped: 21.6g
• Cookies, gluten-free, chocolate sandwich, with creme filling: 21g

Both foods have similar energy densities which is very high in comparison to other foods.

Which food has more nutrients per 100 calories - Crackers, flavored, fish-shaped or Cookies, gluten-free, chocolate sandwich, with creme filling?

Macros Ratio

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

Macro Nutrients

	Crackers, flavored, fish-shaped	Cookies, gluten-free, chocolate sandwich, with creme filling	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	3.94% 3.83g	3.9% 3.77g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.44g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	5.7% 0.091g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	4.42% 0.75g	2.17% 0.37g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14g	12.3% 16g	130g per day for Men 19-50 years
Sugars	0.35% 0.25g	14.3% 10.3g	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	0.027% 0.019g	0% 0g	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	% 0.065g	% 0.21g	g per day for Men 19-50 years
Sucrose	% 0g	% 10g	g per day for Men 19-50 years
Fiber	1.76% 0.67g	1.4% 0.53g	38g per day for Men 19-50 years
Protein	3.9% 2.2g	0.83% 0.46g	56g per day for Men 19-50 years

Vitamins

	Crackers, flavored, fish-shaped	Cookies, gluten-free, chocolate sandwich, with creme filling	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.6% 0.18mg	0.88% 0.011mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.54% 0.11mg	1.23% 0.016mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.65% 1.4mg	0.51% 0.082mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.86% 0.14mg	0.63% 0.032mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.4% 0.018mg	0% 0mg	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	8.26% 33μg	0% 0μg	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	5.3% 0.79mg	3.25% 0.49mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5% 6μg	4.5% 5.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, flavored, fish-shaped	Cookies, gluten-free, chocolate sandwich, with creme filling	Recommended Dietary Allowance
Calcium	1.8% 18mg	0.4% 4mg	1000mg per day for Men 19-50 years
Copper	3.2% 0.029mg	6.1% 0.055mg	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	12.4% 0.99mg	7.4% 0.59mg	8mg per day for Men 19-50 years
Magnesium	1.3% 5.4mg	2% 8.44mg	420mg per day for Men 19-50 years
Manganese	5.3% 0.12mg	4.72% 0.11mg	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	5.15% 36mg	2.1% 14.8mg	700mg per day for Men 19-50 years
Potassium	1.42% 48.4mg	0.97% 33mg	3400mg per day for Men 19-50 years
Selenium	1.57% 0.86μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	14% 210mg	3.87% 58mg	1500mg per day for Men 19-50 years
Zinc	2.14% 0.24mg	1.27% 0.14mg	11mg per day for Men 19-50 years
Water	0.02% 0.74g	0.016% 0.6g	3700g per day for Men 19-50 years

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

• Crackers, flavored, fish-shaped have 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 Crackers, flavored, fish-shaped and Cookies, gluten-free, chocolate sandwich, with creme filling have similar amounts of Vitamin K per 100 kcal.

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

• Crackers, flavored, fish-shaped have 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.
• While Cookies, gluten-free, chocolate sandwich, with creme filling contain 1.9 times more Copper and 1.6 times more Magnesium than Crackers, flavored, fish-shaped.
• Both Crackers, flavored, fish-shaped and Cookies, gluten-free, chocolate sandwich, with creme filling have similar amounts of Manganese per 100 kcal.

Comparison of macro-nutrients per 100 calories:

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