Comparing Nutrients in 100 calories Crackers, flavored, fish-shaped VS Cookies, gluten-free, chocolate wafer

Weight per 100 calories

• Crackers, flavored, fish-shaped: 21.6g
• Cookies, gluten-free, chocolate wafer: 18.5g

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 wafer?

Macros Ratio

	Protein	Fat	Carbs
Crackers, flavored, fish-shaped	9%	34%	57%
Cookies, gluten-free, chocolate wafer	3%	51%	46%

Macro Nutrients

	Crackers, flavored, fish-shaped	Cookies, gluten-free, chocolate wafer	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	3.94% 3.83g	5.8% 5.62g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.44g	8.84% 2.83g	32g per day for Men 19-50 years
Omega 3	5.7% 0.091g	1.43% 0.023g	1.6g per day for Men 19-50 years
Omega 6	4.42% 0.75g	2.32% 0.39g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	11% 14g	8.93% 11.6g	130g per day for Men 19-50 years
Sugars	0.35% 0.25g	10.5% 7.58g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 6.86g	g per day for Men 19-50 years
Fiber	1.76% 0.67g	0.78% 0.3g	38g per day for Men 19-50 years
Protein	3.9% 2.2g	1.34% 0.75g	56g per day for Men 19-50 years

Vitamins

	Crackers, flavored, fish-shaped	Cookies, gluten-free, chocolate wafer	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.6% 0.18mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.54% 0.11mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.65% 1.4mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.86% 0.14mg	1.6% 0.079mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.4% 0.018mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	NA	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	5.3% 0.79mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5% 6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, flavored, fish-shaped	Cookies, gluten-free, chocolate wafer	Recommended Dietary Allowance
Calcium	1.8% 18mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	3.2% 0.029mg	5.3% 0.048mg	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	8.48% 0.68mg	8mg per day for Men 19-50 years
Magnesium	1.3% 5.4mg	1.8% 7.58mg	420mg per day for Men 19-50 years
Manganese	5.3% 0.12mg	3.3% 0.076mg	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	3.8% 26.6mg	700mg per day for Men 19-50 years
Potassium	1.42% 48.4mg	1.85% 63mg	3400mg per day for Men 19-50 years
Selenium	1.57% 0.86μg	NA	55μg per day for Men 19-50 years
Sodium	14% 210mg	1.5% 22.6mg	1500mg per day for Men 19-50 years
Zinc	2.14% 0.24mg	1.3% 0.14mg	11mg per day for Men 19-50 years
Water	0.02% 0.74g	0.007% 0.25g	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 wafer:

• Crackers, flavored, fish-shaped have 1.8 times more Vitamin B5 than Cookies, gluten-free, chocolate wafer.

Comparing minerals per 100 calories for Crackers, flavored, fish-shaped vs Cookies, gluten-free, chocolate wafer:

• Crackers, flavored, fish-shaped have 1.5 times more Iron, 1.6 times more Manganese, 1.4 times more Phosphorus, 9.3 times more Sodium and 1.6 times more Zinc than Cookies, gluten-free, chocolate wafer.
• While Cookies, gluten-free, chocolate wafer contain 1.7 times more Copper, 1.4 times more Magnesium and 1.3 times more Potassium than Crackers, flavored, fish-shaped.
• Both Crackers, flavored, fish-shaped and Cookies, gluten-free, chocolate wafer have similar amounts of Calcium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Crackers, flavored, fish-shaped have 4 times more Omega 3, 1.9 times more Omega 6, 1.2 times more Carbohydrate, 2.3 times more Fiber and 2.9 times more Protein than Cookies, gluten-free, chocolate wafer.
• While Cookies, gluten-free, chocolate wafer contain 1.5 times more Fat, 6.4 times more Saturated Fat and 29.7 times more Sugars than Crackers, flavored, fish-shaped.
• Both Crackers, flavored, fish-shaped and Cookies, gluten-free, chocolate wafer have similar amounts of Energy per 100 kcal.
• Both Crackers, flavored, fish-shaped as well as Cookies, gluten-free, chocolate wafer have insufficient amounts of Fructose, Glucose and Sucrose in 100 kcal.