Comparing Nutrients in 300 calories Cookies, chocolate, made with rice cereal VS Crackers, whole grain, sandwich-type, with peanut butter filling

Weight per 300 calories

• Cookies, chocolate, made with rice cereal: 68.2g
• Crackers, whole grain, sandwich-type, with peanut butter filling: 64.5g

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, whole grain, sandwich-type, with peanut butter filling?

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate, made with rice cereal	3%	40%	57%
Crackers, whole grain, sandwich-type, with peanut butter filling	12%	41%	47%

Macro Nutrients

	Cookies, chocolate, made with rice cereal	Crackers, whole grain, sandwich-type, with peanut butter filling	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	13.6% 13g	14% 13.7g	97g per day for Men 19-50 years
Saturated Fat	24% 7.7g	9.12% 2.9g	32g per day for Men 19-50 years
Omega 3	6.56% 0.11g	19.3% 0.31g	1.6g per day for Men 19-50 years
Omega 6	11.5% 1.95g	15.2% 2.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33% 43g	27% 35.2g	130g per day for Men 19-50 years
Sugars	38% 27.5g	8.37% 6.07g	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	16% 6.06g	38g per day for Men 19-50 years
Protein	3.93% 2.2g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate, made with rice cereal	Crackers, whole grain, sandwich-type, with peanut butter filling	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	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	25.3% 4.05mg	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	11% 0.14mg	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	12% 47.7μg	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	11.3% 1.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.27% 2.73μg	2.4% 2.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate, made with rice cereal	Crackers, whole grain, sandwich-type, with peanut butter filling	Recommended Dietary Allowance
Calcium	2.2% 22mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	13.6% 0.12mg	22% 0.2mg	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	24.8% 2mg	8mg per day for Men 19-50 years
Magnesium	6.17% 26mg	16.4% 69mg	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	23.6% 165mg	700mg per day for Men 19-50 years
Potassium	4.55% 155mg	6.26% 213mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.34μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	9.55% 143mg	27.3% 410mg	1500mg per day for Men 19-50 years
Zinc	4.15% 0.46mg	12% 1.32mg	11mg per day for Men 19-50 years
Water	0.24% 8.88g	0.13% 4.72g	3700g per day for Men 19-50 years

Cookies, Chocolate, Made With Rice Cereal VS Crackers, Whole Grain, Sandwich-type, With Peanut Butter Filling Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cookies, chocolate, made with rice cereal or Crackers, whole grain, sandwich-type, with peanut butter filling?

Lets compare vitamin content per 300 calories of Cookies, chocolate, made with rice cereal vs Crackers, whole grain, sandwich-type, with peanut butter filling:

• 300 calories of Cookies, chocolate, made with rice cereal have 1.8 times more Vitamin B2 and 1.6 times more Vitamin B6 than Crackers, whole grain, sandwich-type, with peanut butter filling.
• While 300 kcal of Crackers, whole grain, sandwich-type, with peanut butter filling contain 1.7 times more Vitamin B3, 2.9 times more Vitamin B9 and 1.3 times more Vitamin E than Cookies, chocolate, made with rice cereal.
• Both Cookies, chocolate, made with rice cereal and Crackers, whole grain, sandwich-type, with peanut butter filling provide similar amounts of Vitamin B1 per 300 calories.
• 300 calories of Cookies, chocolate, made with rice cereal have insufficient amounts of Vitamin B9
• Both Cookies, chocolate, made with rice cereal as well as Crackers, whole grain, sandwich-type, with peanut butter filling have insufficient amounts of Vitamin A, 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, whole grain, sandwich-type, with peanut butter filling:

• 300 kcal of Crackers, whole grain, sandwich-type, with peanut butter filling contain 1.6 times more Copper, 2.7 times more Magnesium, 2.5 times more Phosphorus, 1.4 times more Potassium, 1.9 times more Selenium, 2.9 times more Sodium and 2.9 times more Zinc than Cookies, chocolate, made with rice cereal.
• Both Cookies, chocolate, made with rice cereal and Crackers, whole grain, sandwich-type, with peanut butter filling contain similar levels of Iron per 300 calories.
• 300 calories of Cookies, chocolate, made with rice cereal lack sufficient amounts of Potassium and Zinc
• Both Cookies, chocolate, made with rice cereal as well as Crackers, whole grain, sandwich-type, with peanut butter filling lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cookies, chocolate, made with rice cereal have 2.6 times more Saturated Fat, 1.2 times more Carbohydrate and 4.5 times more Sugars than Crackers, whole grain, sandwich-type, with peanut butter filling.
• While 300 kcal of Crackers, whole grain, sandwich-type, with peanut butter filling contain 2.9 times more Omega 3, 1.3 times more Omega 6, 5.6 times more Fiber and 4.1 times more Protein than Cookies, chocolate, made with rice cereal.
• Both Cookies, chocolate, made with rice cereal and Crackers, whole grain, sandwich-type, with peanut butter filling offer comparable quantities of Energy and Fat per 300 calories.
• 300 calories of Cookies, chocolate, made with rice cereal provide inadequate amounts of Fiber and Protein