Comparing Nutrients in 100 calories Crackers, whole grain, sandwich-type, with peanut butter filling VS Cookies, gluten-free, vanilla sandwich, with creme filling

Weight per 100 calories

• Crackers, whole grain, sandwich-type, with peanut butter filling: 21.5g
• 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.

Discover which food has more nutrients per 100 calories - Crackers, whole grain, sandwich-type, with peanut butter filling or Cookies, gluten-free, vanilla sandwich, with creme filling?

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole grain, sandwich-type, with peanut butter filling	12%	41%	47%
Cookies, gluten-free, vanilla sandwich, with creme filling	2%	37%	61%

Macro Nutrients

	Crackers, whole grain, sandwich-type, with peanut butter filling	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	4.7% 4.55g	4.3% 4.15g	97g per day for Men 19-50 years
Saturated Fat	3.04% 0.97g	4.44% 1.42g	32g per day for Men 19-50 years
Omega 3	6.42% 0.1g	5.45% 0.087g	1.6g per day for Men 19-50 years
Omega 6	5.08% 0.86g	2.88% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	9.03% 11.7g	11.6% 15g	130g per day for Men 19-50 years
Sugars	2.8% 2.02g	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	NA	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	NA	% 0.18g	g per day for Men 19-50 years
Sucrose	NA	% 9.2g	g per day for Men 19-50 years
Fiber	5.3% 2.02g	0.27% 0.1g	38g per day for Men 19-50 years
Protein	5.42% 3.04g	0.96% 0.54g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole grain, sandwich-type, with peanut butter filling	Cookies, gluten-free, vanilla sandwich, with creme filling	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6% 0.072mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.84% 0.05mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.44% 1.35mg	NA	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	3.64% 0.047mg	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	3.98% 16μg	NA	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	3.77% 0.57mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.81% 0.97μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole grain, sandwich-type, with peanut butter filling	Cookies, gluten-free, vanilla sandwich, with creme filling	Recommended Dietary Allowance
Calcium	0.71% 7.1mg	0.28% 2.84mg	1000mg per day for Men 19-50 years
Copper	7.4% 0.066mg	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	8.25% 0.66mg	0.86% 0.069mg	8mg per day for Men 19-50 years
Magnesium	5.48% 23mg	0.63% 2.64mg	420mg per day for Men 19-50 years
Manganese	NA	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	7.86% 55mg	1.13% 7.9mg	700mg per day for Men 19-50 years
Potassium	2.1% 71mg	0.63% 21.3mg	3400mg per day for Men 19-50 years
Selenium	7.3% 4.02μg	NA	55μg per day for Men 19-50 years
Sodium	9.1% 137mg	2.7% 40.8mg	1500mg per day for Men 19-50 years
Zinc	4% 0.44mg	0.42% 0.047mg	11mg per day for Men 19-50 years
Water	0.043% 1.57g	0.009% 0.34g	3700g per day for Men 19-50 years

Crackers, Whole Grain, Sandwich-type, With Peanut Butter Filling VS Cookies, Gluten-free, Vanilla Sandwich, With Creme Filling Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Crackers, whole grain, sandwich-type, with peanut butter filling or Cookies, gluten-free, vanilla sandwich, with creme filling?

Lets compare vitamin content per 100 calories of Crackers, whole grain, sandwich-type, with peanut butter filling vs Cookies, gluten-free, vanilla sandwich, with creme filling:

• Both Crackers, whole grain, sandwich-type, with peanut butter filling and Cookies, gluten-free, vanilla sandwich, with creme filling have similar amounts of vitamins per 100 kcal

Comparing minerals per 100 calories for Crackers, whole grain, sandwich-type, with peanut butter filling vs Cookies, gluten-free, vanilla sandwich, with creme filling:

• 100 calories of Crackers, whole grain, sandwich-type, with peanut butter filling have 7.3 times more Copper, 9.6 times more Iron, 8.7 times more Magnesium, 7 times more Phosphorus, 3.3 times more Potassium, 3.3 times more Sodium and 9.4 times more Zinc than Cookies, gluten-free, vanilla sandwich, with creme filling.
• 100 calories of Cookies, gluten-free, vanilla sandwich, with creme filling lack sufficient amounts of Copper, Iron, Magnesium, Phosphorus, Potassium and Zinc
• Both Crackers, whole grain, sandwich-type, with peanut butter filling as well as Cookies, gluten-free, vanilla sandwich, with creme filling lack sufficient amounts of Calcium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Crackers, whole grain, sandwich-type, with peanut butter filling have 1.8 times more Omega 6, 19.9 times more Fiber and 5.6 times more Protein than Cookies, gluten-free, vanilla sandwich, with creme filling.
• While 100 kcal of Cookies, gluten-free, vanilla sandwich, with creme filling contain 1.5 times more Saturated Fat, 1.3 times more Carbohydrate and 4.7 times more Sugars than Crackers, whole grain, sandwich-type, with peanut butter filling.
• Both Crackers, whole grain, sandwich-type, with peanut butter filling and Cookies, gluten-free, vanilla sandwich, with creme filling offer comparable quantities of Energy, Fat and Omega 3 per 100 calories.
• 100 calories of Cookies, gluten-free, vanilla sandwich, with creme filling provide inadequate amounts of Fiber and Protein