Comparing Nutrients in 100 calories Crackers, multigrain VS Cookie, butter or sugar, with chocolate icing or filling

Weight per 100 calories

• Crackers, multigrain: 20.7g
• Cookie, butter or sugar, with chocolate icing or filling: 20g

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

Which food has more nutrients per 100 calories - Crackers, multigrain or Cookie, butter or sugar, with chocolate icing or filling?

Macros Ratio

	Protein	Fat	Carbs
Crackers, multigrain	6%	38%	56%
Cookie, butter or sugar, with chocolate icing or filling	3%	42%	55%

Macro Nutrients

	Crackers, multigrain	Cookie, butter or sugar, with chocolate icing or filling	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	4.36% 4.23g	4.8% 4.67g	97g per day for Men 19-50 years
Saturated Fat	2.14% 0.68g	9.2% 2.94g	32g per day for Men 19-50 years
Omega 3	17.7% 0.28g	4.44% 0.071g	1.6g per day for Men 19-50 years
Omega 6	12.7% 2.17g	5.53% 0.94g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.069% 0.2mg	290mg per day for Men 19-50 years
Carbohydrate	10.8% 14g	10.5% 13.7g	130g per day for Men 19-50 years
Sugars	3.43% 2.5g	9.27% 6.7g	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	1.9% 0.73g	0.99% 0.38g	38g per day for Men 19-50 years
Protein	2.63% 1.47g	1.46% 0.82g	56g per day for Men 19-50 years

Vitamins

	Crackers, multigrain	Cookie, butter or sugar, with chocolate icing or filling	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9% 0.11mg	5.63% 0.068mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.47% 0.058mg	2.9% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.4% 0.71mg	2.6% 0.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.87% 0.024mg	0.4% 0.005mg	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	5.34% 21.4μg	3.53% 14μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.25% 0.006μg	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	0.033% 0.2IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.42% 0.36mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.22% 7.47μg	1.1% 1.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, multigrain	Cookie, butter or sugar, with chocolate icing or filling	Recommended Dietary Allowance
Calcium	0.29% 2.9mg	0.38% 3.78mg	1000mg per day for Men 19-50 years
Copper	3.5% 0.031mg	8.06% 0.073mg	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	6.7% 0.54mg	6.06% 0.49mg	8mg per day for Men 19-50 years
Magnesium	1.43% 6mg	0.62% 2.6mg	420mg per day for Men 19-50 years
Manganese	NA	NA	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	8.65% 60.6mg	2.1% 14.7mg	700mg per day for Men 19-50 years
Potassium	1.04% 35.5mg	1.37% 46.5mg	3400mg per day for Men 19-50 years
Selenium	9.85% 5.4μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	12.2% 183mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	1.85% 0.2mg	0.36% 0.04mg	11mg per day for Men 19-50 years
Water	0.014% 0.52g	0.011% 0.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Crackers, multigrain vs Cookie, butter or sugar, with chocolate icing or filling:

• Crackers, multigrain have 1.6 times more Vitamin B1, 1.5 times more Vitamin B2, 1.7 times more Vitamin B3, 4.7 times more Vitamin B6, 1.5 times more Vitamin B9 and 5.7 times more Vitamin K than Cookie, butter or sugar, with chocolate icing or filling.
• Both Crackers, multigrain and Cookie, butter or sugar, with chocolate icing or filling have similar amounts of Vitamin E per 100 kcal.
• Both Crackers, multigrain as well as Cookie, butter or sugar, with chocolate icing or filling have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Crackers, multigrain vs Cookie, butter or sugar, with chocolate icing or filling:

• Crackers, multigrain have 2.3 times more Magnesium, 4.1 times more Phosphorus, 3 times more Selenium, 3.1 times more Sodium and 5.1 times more Zinc than Cookie, butter or sugar, with chocolate icing or filling.
• While Cookie, butter or sugar, with chocolate icing or filling contains 2.3 times more Copper and 1.3 times more Potassium than Crackers, multigrain.
• Both Crackers, multigrain and Cookie, butter or sugar, with chocolate icing or filling have similar amounts of Iron per 100 kcal.
• Both Crackers, multigrain as well as Cookie, butter or sugar, with chocolate icing or filling have insufficient amounts of Calcium in 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Crackers, multigrain have 4 times more Omega 3, 2.3 times more Omega 6, 1.9 times more Fiber and 1.8 times more Protein than Cookie, butter or sugar, with chocolate icing or filling.
• While Cookie, butter or sugar, with chocolate icing or filling contains 4.3 times more Saturated Fat and 2.7 times more Sugars than Crackers, multigrain.
• Both Crackers, multigrain and Cookie, butter or sugar, with chocolate icing or filling have similar amounts of Energy, Fat and Carbohydrate per 100 kcal.
• Both Crackers, multigrain as well as Cookie, butter or sugar, with chocolate icing or filling have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.