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

Weight per 100 calories

• Crackers, flavored, fish-shaped: 21.6g
• Cookies, gluten-free, vanilla sandwich, with creme filling: 20.3g

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, vanilla sandwich, with creme filling?

Macros Ratio

	Protein	Fat	Carbs
Crackers, flavored, fish-shaped	9%	34%	57%
Cookies, gluten-free, vanilla sandwich, with creme filling	2%	37%	61%

Macro Nutrients

	Crackers, flavored, fish-shaped	Cookies, gluten-free, vanilla 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	4.3% 4.15g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.44g	4.44% 1.42g	32g per day for Men 19-50 years
Omega 3	5.7% 0.091g	5.45% 0.087g	1.6g per day for Men 19-50 years
Omega 6	4.42% 0.75g	2.88% 0.49g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	11% 14g	11.6% 15g	130g per day for Men 19-50 years
Sugars	0.35% 0.25g	13% 9.47g	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	0.11% 0.077g	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	% 0.18g	g per day for Men 19-50 years
Sucrose	% 0g	% 9.2g	g per day for Men 19-50 years
Fiber	1.76% 0.67g	0.27% 0.1g	38g per day for Men 19-50 years
Protein	3.9% 2.2g	0.96% 0.54g	56g per day for Men 19-50 years

Vitamins

	Crackers, flavored, fish-shaped	Cookies, gluten-free, vanilla sandwich, with creme filling	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	NA	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, vanilla sandwich, with creme filling	Recommended Dietary Allowance
Calcium	1.8% 18mg	0.28% 2.84mg	1000mg per day for Men 19-50 years
Copper	3.2% 0.029mg	1% 0.009mg	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	0.86% 0.069mg	8mg per day for Men 19-50 years
Magnesium	1.3% 5.4mg	0.63% 2.64mg	420mg per day for Men 19-50 years
Manganese	5.3% 0.12mg	2% 0.046mg	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	1.13% 7.9mg	700mg per day for Men 19-50 years
Potassium	1.42% 48.4mg	0.63% 21.3mg	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	2.7% 40.8mg	1500mg per day for Men 19-50 years
Zinc	2.14% 0.24mg	0.42% 0.047mg	11mg per day for Men 19-50 years
Water	0.02% 0.74g	0.009% 0.34g	3700g per day for Men 19-50 years

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

Both Crackers, flavored, fish-shaped and Cookies, gluten-free, vanilla sandwich, with creme filling have similar amounts of vitamins per 100 kcal

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

• Crackers, flavored, fish-shaped have 6.3 times more Calcium, 3.2 times more Copper, 14.3 times more Iron, 2 times more Magnesium, 2.7 times more Manganese, 4.6 times more Phosphorus, 2.3 times more Potassium, 5.1 times more Sodium and 5 times more Zinc than Cookies, gluten-free, vanilla sandwich, with creme filling.

Comparison of macro-nutrients per 100 calories:

• Crackers, flavored, fish-shaped have 1.5 times more Omega 6, 6.6 times more Fiber and 4.1 times more Protein than Cookies, gluten-free, vanilla sandwich, with creme filling.
• While Cookies, gluten-free, vanilla sandwich, with creme filling contain 3.2 times more Saturated Fat and 37.2 times more Sugars than Crackers, flavored, fish-shaped.
• Both Crackers, flavored, fish-shaped and Cookies, gluten-free, vanilla sandwich, with creme filling have similar amounts of Energy, Fat, Omega 3 and Carbohydrate per 100 kcal.
• Both Crackers, flavored, fish-shaped as well as Cookies, gluten-free, vanilla sandwich, with creme filling have insufficient amounts of Fructose, Glucose and Sucrose in 100 kcal.