Comparing Nutrients in 100 calories Crackers, toast thins, low sodium VS Cookies, gluten-free, lemon wafer

Weight per 100 calories

• Crackers, toast thins, low sodium: 22.6g
• Cookies, gluten-free, lemon wafer: 19.4g

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

Discover which food has more nutrients per 100 calories - Crackers, toast thins, low sodium or Cookies, gluten-free, lemon wafer?

Macros Ratio

	Protein	Fat	Carbs
Crackers, toast thins, low sodium	6%	33%	61%
Cookies, gluten-free, lemon wafer	0%	42%	58%

Macro Nutrients

	Crackers, toast thins, low sodium	Cookies, gluten-free, lemon wafer	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	3.76% 3.65g	4.84% 4.7g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	6.37% 2.04g	32g per day for Men 19-50 years
Omega 3	13.7% 0.22g	1.2% 0.019g	1.6g per day for Men 19-50 years
Omega 6	10% 1.73g	2.92% 0.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	11.8% 15.3g	11% 14.4g	130g per day for Men 19-50 years
Sugars	4.03% 2.9g	11.3% 8.2g	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	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 8.2g	g per day for Men 19-50 years
Fiber	5.78% 2.2g	0% 0g	38g per day for Men 19-50 years
Protein	2.6% 1.46g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Crackers, toast thins, low sodium	Cookies, gluten-free, lemon wafer	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.03% 0.084mg	0.73% 0.009mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.2% 0.029mg	1.1% 0.014mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.26% 0.84mg	0.079% 0.013mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.3% 0.069mg	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	1.87% 7.47μg	0% 0μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.55% 0.38mg	4.04% 0.61mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.2% 6.24μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, toast thins, low sodium	Cookies, gluten-free, lemon wafer	Recommended Dietary Allowance
Calcium	0% 0mg	0.17% 1.75mg	1000mg per day for Men 19-50 years
Copper	7.7% 0.069mg	0% 0mg	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	9.84% 0.79mg	0.44% 0.035mg	8mg per day for Men 19-50 years
Magnesium	5.5% 23mg	0.14% 0.58mg	420mg per day for Men 19-50 years
Manganese	NA	0.16% 0.004mg	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	8.6% 60mg	1.1% 7.57mg	700mg per day for Men 19-50 years
Potassium	2.04% 69.2mg	0.21% 7mg	3400mg per day for Men 19-50 years
Selenium	19% 10.4μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	1.44% 21.6mg	1500mg per day for Men 19-50 years
Zinc	4% 0.44mg	0.053% 0.006mg	11mg per day for Men 19-50 years
Water	0.05% 1.84g	0.006% 0.22g	3700g per day for Men 19-50 years

Crackers, Toast Thins, Low Sodium VS Cookies, Gluten-free, Lemon Wafer Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Crackers, toast thins, low sodium or Cookies, gluten-free, lemon wafer?

Lets compare vitamin content per 100 calories of Crackers, toast thins, low sodium vs Cookies, gluten-free, lemon wafer:

• 100 calories of Crackers, toast thins, low sodium have 9.7 times more Vitamin B1, 2 times more Vitamin B2, 66.7 times more Vitamin B3 and more Vitamin B6 than Cookies, gluten-free, lemon wafer.
• While 100 kcal of Cookies, gluten-free, lemon wafer contain 1.6 times more Vitamin E than Crackers, toast thins, low sodium.
• 100 calories of Cookies, gluten-free, lemon wafer have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B6
• Both Crackers, toast thins, low sodium as well as Cookies, gluten-free, lemon wafer have insufficient amounts of Vitamin B9 in 100 calories.

Comparing minerals per 100 calories for Crackers, toast thins, low sodium vs Cookies, gluten-free, lemon wafer:

• 100 calories of Crackers, toast thins, low sodium have more Copper, 22.5 times more Iron, 39.6 times more Magnesium, 7.9 times more Phosphorus, 9.9 times more Potassium, more Selenium, 1.9 times more Sodium and 75.3 times more Zinc than Cookies, gluten-free, lemon wafer.
• 100 calories of Cookies, gluten-free, lemon wafer lack sufficient amounts of Copper, Iron, Magnesium, Phosphorus, Potassium, Selenium and Zinc
• Both Crackers, toast thins, low sodium as well as Cookies, gluten-free, lemon wafer lack sufficient amounts of Calcium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Crackers, toast thins, low sodium have 11.5 times more Omega 3, 3.5 times more Omega 6, more Fiber and more Protein than Cookies, gluten-free, lemon wafer.
• While 100 kcal of Cookies, gluten-free, lemon wafer contain 1.3 times more Fat, 2.8 times more Saturated Fat and 2.8 times more Sugars than Crackers, toast thins, low sodium.
• Both Crackers, toast thins, low sodium and Cookies, gluten-free, lemon wafer offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Cookies, gluten-free, lemon wafer provide inadequate amounts of Omega 3, Fiber and Protein