Comparing Nutrients in 300 calories Cookies, chocolate, made with rice cereal VS Crackers, water biscuits

Weight per 300 calories

• Cookies, chocolate, made with rice cereal: 68.2g
• Crackers, water biscuits: 78g

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

Discover which food has more nutrients per 300 calories - Cookies, chocolate, made with rice cereal or Crackers, water biscuits?

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate, made with rice cereal	3%	40%	57%
Crackers, water biscuits	7%	17%	76%

Macro Nutrients

	Cookies, chocolate, made with rice cereal	Crackers, water biscuits	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	13.6% 13g	5.75% 5.58g	97g per day for Men 19-50 years
Saturated Fat	24% 7.7g	0% 0g	32g per day for Men 19-50 years
Omega 3	6.56% 0.11g	5.08% 0.081g	1.6g per day for Men 19-50 years
Omega 6	11.5% 1.95g	11% 1.84g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33% 43g	43.8% 57g	130g per day for Men 19-50 years
Sugars	38% 27.5g	0% 0g	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	2.87% 1.1g	14.6% 5.55g	38g per day for Men 19-50 years
Protein	3.93% 2.2g	9.96% 5.58g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate, made with rice cereal	Crackers, water biscuits	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.7% 0.24mg	7.23% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	2.22% 0.029mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	5.63% 0.9mg	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	17.2% 0.22mg	2.46% 0.032mg	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	4.7% 18.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2% 0.048μg	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	8.9% 1.34mg	1.5% 0.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.27% 2.73μg	1.17% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate, made with rice cereal	Crackers, water biscuits	Recommended Dietary Allowance
Calcium	2.2% 22mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	13.6% 0.12mg	11.5% 0.1mg	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	0% 0mg	8mg per day for Men 19-50 years
Magnesium	6.17% 26mg	3.72% 15.6mg	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	9.35% 65.5mg	11% 78mg	700mg per day for Men 19-50 years
Potassium	4.55% 155mg	2.27% 77.3mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.34μg	44.5% 24.5μg	55μg per day for Men 19-50 years
Sodium	9.55% 143mg	29.7% 446mg	1500mg per day for Men 19-50 years
Zinc	4.15% 0.46mg	4.6% 0.51mg	11mg per day for Men 19-50 years
Water	0.24% 8.88g	0.23% 8.6g	3700g per day for Men 19-50 years

Cookies, Chocolate, Made With Rice Cereal VS Crackers, Water Biscuits Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cookies, chocolate, made with rice cereal or Crackers, water biscuits?

Lets compare vitamin content per 300 calories of Cookies, chocolate, made with rice cereal vs Crackers, water biscuits:

• 300 calories of Cookies, chocolate, made with rice cereal have 2.7 times more Vitamin B1, 9.5 times more Vitamin B2, 2.7 times more Vitamin B3, 7 times more Vitamin B6 and 5.9 times more Vitamin E than Crackers, water biscuits.
• 300 calories of Crackers, water biscuits have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin E
• Both Cookies, chocolate, made with rice cereal as well as Crackers, water biscuits have insufficient amounts of Vitamin A, Vitamin B9, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Cookies, chocolate, made with rice cereal vs Crackers, water biscuits:

• 300 calories of Cookies, chocolate, made with rice cereal have more Iron and 1.7 times more Magnesium than Crackers, water biscuits.
• While 300 kcal of Crackers, water biscuits contain 3.9 times more Selenium and 3.1 times more Sodium than Cookies, chocolate, made with rice cereal.
• Both Cookies, chocolate, made with rice cereal and Crackers, water biscuits contain similar levels of Copper and Phosphorus per 300 calories.
• 300 calories of Crackers, water biscuits lack sufficient amounts of Iron and Magnesium
• Both Cookies, chocolate, made with rice cereal as well as Crackers, water biscuits lack sufficient amounts of Calcium, Potassium and Zinc in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cookies, chocolate, made with rice cereal have 2.4 times more Fat, more Saturated Fat, 1.3 times more Omega 3 and more Sugars than Crackers, water biscuits.
• While 300 kcal of Crackers, water biscuits contain 1.3 times more Carbohydrate, 5.1 times more Fiber and 2.5 times more Protein than Cookies, chocolate, made with rice cereal.
• Both Cookies, chocolate, made with rice cereal and Crackers, water biscuits offer comparable quantities of Energy and Omega 6 per 300 calories.
• 300 calories of Cookies, chocolate, made with rice cereal provide inadequate amounts of Fiber and Protein
• 300 calories of Crackers, water biscuits provide inadequate amounts of Omega 3