Comparing Nutrients in 300 calories Cookies, chocolate cream covered biscuit sticks VS Crackers, gluten-free, multi-seeded and multigrain

Weight per 300 calories

• Cookies, chocolate cream covered biscuit sticks: 67g
• Crackers, gluten-free, multi-seeded and multigrain: 66.2g

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

Which food has more nutrients per 300 calories - Cookies, chocolate cream covered biscuit sticks or Crackers, gluten-free, multi-seeded and multigrain?

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate cream covered biscuit sticks	9%	45%	46%
Crackers, gluten-free, multi-seeded and multigrain	10%	31%	59%

Macro Nutrients

	Cookies, chocolate cream covered biscuit sticks	Crackers, gluten-free, multi-seeded and multigrain	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	15.6% 15g	11% 10.5g	97g per day for Men 19-50 years
Saturated Fat	26.4% 8.45g	4.3% 1.37g	32g per day for Men 19-50 years
Omega 3	0.29% 0.005g	38.3% 0.61g	1.6g per day for Men 19-50 years
Omega 6	26.5% 4.5g	19.6% 3.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26.4% 34.3g	33.8% 44g	130g per day for Men 19-50 years
Sugars	23% 16.8g	0.79% 0.57g	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	% 0.57g	g per day for Men 19-50 years
Fiber	8.83% 3.36g	17.8% 6.75g	38g per day for Men 19-50 years
Protein	12% 6.7g	13.3% 7.45g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate cream covered biscuit sticks	Crackers, gluten-free, multi-seeded and multigrain	Recommended Dietary Allowance
Vitamin A	0.075% 0.67μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.97% 0.048mg	11.5% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.3% 0.13mg	8.8% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.7% 0.43mg	20% 3.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	11% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.48% 0.032mg	19% 0.25mg	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	2.85% 11.4μg	5.8% 23μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	11% 0.27μg	0% 0μg	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% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	39.7% 5.95mg	6.62% 0.99mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.95% 1.14μg	7.56% 9.07μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate cream covered biscuit sticks	Crackers, gluten-free, multi-seeded and multigrain	Recommended Dietary Allowance
Calcium	3.36% 33.6mg	15.8% 158mg	1000mg per day for Men 19-50 years
Copper	16.8% 0.15mg	40.4% 0.36mg	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	7.55% 0.6mg	23.4% 1.87mg	8mg per day for Men 19-50 years
Magnesium	5.75% 24mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	NA	70.6% 1.62mg	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	17.6% 123mg	35.4% 248mg	700mg per day for Men 19-50 years
Potassium	3.57% 121mg	7.42% 252mg	3400mg per day for Men 19-50 years
Selenium	18% 9.87μg	21% 11.5μg	55μg per day for Men 19-50 years
Sodium	9.53% 143mg	19.3% 290mg	1500mg per day for Men 19-50 years
Zinc	5.5% 0.6mg	16% 1.75mg	11mg per day for Men 19-50 years
Water	0.27% 10g	0.064% 2.38g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cookies, chocolate cream covered biscuit sticks vs Crackers, gluten-free, multi-seeded and multigrain:

• Cookies, chocolate cream covered biscuit sticks have more Vitamin B12 and 6 times more Vitamin E than Crackers, gluten-free, multi-seeded and multigrain.
• While Crackers, gluten-free, multi-seeded and multigrain contain 2.9 times more Vitamin B1, 7.4 times more Vitamin B3, 7.6 times more Vitamin B6, 2 times more Vitamin B9 and 8 times more Vitamin K than Cookies, chocolate cream covered biscuit sticks.
• Both Cookies, chocolate cream covered biscuit sticks and Crackers, gluten-free, multi-seeded and multigrain have similar amounts of Vitamin B2 per 300 kcal.
• Both Cookies, chocolate cream covered biscuit sticks as well as Crackers, gluten-free, multi-seeded and multigrain have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Cookies, chocolate cream covered biscuit sticks vs Crackers, gluten-free, multi-seeded and multigrain:

• Crackers, gluten-free, multi-seeded and multigrain contain 4.7 times more Calcium, 2.4 times more Copper, 3.1 times more Iron, 4.5 times more Magnesium, 2 times more Phosphorus, 2.1 times more Potassium, 2 times more Sodium and 2.9 times more Zinc than Cookies, chocolate cream covered biscuit sticks.
• Both Cookies, chocolate cream covered biscuit sticks and Crackers, gluten-free, multi-seeded and multigrain have similar amounts of Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cookies, chocolate cream covered biscuit sticks have 1.4 times more Fat, 6.2 times more Saturated Fat, 1.4 times more Omega 6 and 29.5 times more Sugars than Crackers, gluten-free, multi-seeded and multigrain.
• While Crackers, gluten-free, multi-seeded and multigrain contain 130.5 times more Omega 3, 1.3 times more Carbohydrate and 2 times more Fiber than Cookies, chocolate cream covered biscuit sticks.
• Both Cookies, chocolate cream covered biscuit sticks and Crackers, gluten-free, multi-seeded and multigrain have similar amounts of Energy and Protein per 300 kcal.
• Both Cookies, chocolate cream covered biscuit sticks as well as Crackers, gluten-free, multi-seeded and multigrain have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.