Comparing Nutrients in 300 calories Cookies, chocolate, made with rice cereal VS Crackers, flavored, fish-shaped

Weight per 300 calories

• Cookies, chocolate, made with rice cereal: 68.2g
• Crackers, flavored, fish-shaped: 64.8g

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, made with rice cereal or Crackers, flavored, fish-shaped?

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate, made with rice cereal	3%	40%	57%
Crackers, flavored, fish-shaped	9%	34%	57%

Macro Nutrients

	Cookies, chocolate, made with rice cereal	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	13.6% 13g	12% 11.5g	97g per day for Men 19-50 years
Saturated Fat	24% 7.7g	4.17% 1.33g	32g per day for Men 19-50 years
Omega 3	6.56% 0.11g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	11.5% 1.95g	13.3% 2.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	33% 43g	32.7% 42.6g	130g per day for Men 19-50 years
Sugars	38% 27.5g	1.05% 0.76g	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	0.08% 0.058g	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	% 0.19g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	2.87% 1.1g	5.3% 2g	38g per day for Men 19-50 years
Protein	3.93% 2.2g	11.8% 6.6g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate, made with rice cereal	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.7% 0.24mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	25.6% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	26% 4.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	8.58% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.2% 0.22mg	4.24% 0.055mg	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	4.1% 16.4μg	24.8% 99μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2% 0.048μg	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	8.9% 1.34mg	16% 2.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.27% 2.73μg	15% 18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate, made with rice cereal	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Calcium	2.2% 22mg	5.38% 53.8mg	1000mg per day for Men 19-50 years
Copper	13.6% 0.12mg	9.65% 0.087mg	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	21.2% 1.7mg	37% 2.97mg	8mg per day for Men 19-50 years
Magnesium	6.17% 26mg	3.86% 16mg	420mg per day for Men 19-50 years
Manganese	NA	16% 0.37mg	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	9.35% 65.5mg	15.5% 108mg	700mg per day for Men 19-50 years
Potassium	4.55% 155mg	4.27% 145mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.34μg	4.7% 2.6μg	55μg per day for Men 19-50 years
Sodium	9.55% 143mg	42% 629mg	1500mg per day for Men 19-50 years
Zinc	4.15% 0.46mg	6.42% 0.71mg	11mg per day for Men 19-50 years
Water	0.24% 8.88g	0.06% 2.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cookies, chocolate, made with rice cereal vs Crackers, flavored, fish-shaped:

• Cookies, chocolate, made with rice cereal have 4.1 times more Vitamin B6 than Crackers, flavored, fish-shaped.
• While Crackers, flavored, fish-shaped contain 2.2 times more Vitamin B1, 1.7 times more Vitamin B3, 6.1 times more Vitamin B9, 1.8 times more Vitamin E and 6.6 times more Vitamin K than Cookies, chocolate, made with rice cereal.
• Both Cookies, chocolate, made with rice cereal and Crackers, flavored, fish-shaped have similar amounts of Vitamin B2 per 300 kcal.

Comparing minerals per 300 calories for Cookies, chocolate, made with rice cereal vs Crackers, flavored, fish-shaped:

• Cookies, chocolate, made with rice cereal have 1.4 times more Copper, 1.6 times more Magnesium and 2.4 times more Selenium than Crackers, flavored, fish-shaped.
• While Crackers, flavored, fish-shaped contain 2.5 times more Calcium, 1.7 times more Iron, 1.7 times more Phosphorus, 4.4 times more Sodium and 1.5 times more Zinc than Cookies, chocolate, made with rice cereal.
• Both Cookies, chocolate, made with rice cereal and Crackers, flavored, fish-shaped have similar amounts of Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cookies, chocolate, made with rice cereal have 5.8 times more Saturated Fat and 36 times more Sugars than Crackers, flavored, fish-shaped.
• While Crackers, flavored, fish-shaped contain 2.6 times more Omega 3, 1.8 times more Fiber and 3 times more Protein than Cookies, chocolate, made with rice cereal.
• Both Cookies, chocolate, made with rice cereal and Crackers, flavored, fish-shaped have similar amounts of Energy, Fat, Omega 6 and Carbohydrate per 300 kcal.
• Both Cookies, chocolate, made with rice cereal as well as Crackers, flavored, fish-shaped have insufficient amounts of Glucose and Sucrose in 300 kcal.