Comparing Nutrients in 300 calories Cookies, coconut macaroon VS Crackers, standard snack-type, with whole wheat

Weight per 300 calories

• Cookies, coconut macaroon: 65.2g
• Crackers, standard snack-type, with whole wheat: 64.8g

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, coconut macaroon or Crackers, standard snack-type, with whole wheat?

Macros Ratio

	Protein	Fat	Carbs
Cookies, coconut macaroon	3%	44%	53%
Crackers, standard snack-type, with whole wheat	6%	35%	59%

Macro Nutrients

	Cookies, coconut macaroon	Crackers, standard snack-type, with whole wheat	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	15% 14.7g	12% 11.6g	97g per day for Men 19-50 years
Saturated Fat	41% 13g	8.8% 2.8g	32g per day for Men 19-50 years
Omega 3	1.96% 0.031g	36% 0.58g	1.6g per day for Men 19-50 years
Omega 6	2.92% 0.5g	27% 4.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30.7% 40g	34% 44.3g	130g per day for Men 19-50 years
Sugars	40.6% 29.5g	9.32% 6.76g	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	0.16% 0.12g	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	% 0.16g	g per day for Men 19-50 years
Sucrose	NA	% 6.3g	g per day for Men 19-50 years
Fiber	8.75% 3.33g	8.36% 3.17g	38g per day for Men 19-50 years
Protein	3.5% 1.97g	8.43% 4.72g	56g per day for Men 19-50 years

Vitamins

	Cookies, coconut macaroon	Crackers, standard snack-type, with whole wheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.1% 0.013mg	17.3% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3% 0.039mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.9% 0.14mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	6.16% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.8% 0.063mg	8.97% 0.12mg	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	0.49% 1.96μg	9.4% 37.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	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	0.83% 0.12mg	12.5% 1.88mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.6% 0.72μg	7.67% 9.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, coconut macaroon	Crackers, standard snack-type, with whole wheat	Recommended Dietary Allowance
Calcium	0.33% 3.26mg	11% 108mg	1000mg per day for Men 19-50 years
Copper	19.5% 0.18mg	14% 0.13mg	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	6.7% 0.53mg	29.6% 2.37mg	8mg per day for Men 19-50 years
Magnesium	4.5% 19mg	7.25% 30.5mg	420mg per day for Men 19-50 years
Manganese	NA	26% 0.59mg	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	6.34% 44.3mg	33% 231mg	700mg per day for Men 19-50 years
Potassium	2.36% 80.2mg	4% 135mg	3400mg per day for Men 19-50 years
Selenium	8.06% 4.43μg	10.2% 5.64μg	55μg per day for Men 19-50 years
Sodium	10.5% 157mg	32.3% 485mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	6.54% 0.72mg	11mg per day for Men 19-50 years
Water	0.2% 7.5g	0.048% 1.77g	3700g per day for Men 19-50 years

Cookies, Coconut Macaroon VS Crackers, Standard Snack-type, With Whole Wheat Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cookies, coconut macaroon or Crackers, standard snack-type, with whole wheat?

Lets compare vitamin content per 300 calories of Cookies, coconut macaroon vs Crackers, standard snack-type, with whole wheat:

• 300 kcal of Crackers, standard snack-type, with whole wheat contain 15.9 times more Vitamin B1, 4 times more Vitamin B2, 20.1 times more Vitamin B3, 1.9 times more Vitamin B6, 19.2 times more Vitamin B9, 15.2 times more Vitamin E and 12.8 times more Vitamin K than Cookies, coconut macaroon.
• 300 calories of Cookies, coconut macaroon have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin E and Vitamin K
• Both Cookies, coconut macaroon as well as Crackers, standard snack-type, with whole wheat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Cookies, coconut macaroon vs Crackers, standard snack-type, with whole wheat:

• 300 calories of Cookies, coconut macaroon have 1.4 times more Copper than Crackers, standard snack-type, with whole wheat.
• While 300 kcal of Crackers, standard snack-type, with whole wheat contain 33.2 times more Calcium, 4.4 times more Iron, 1.6 times more Magnesium, 5.2 times more Phosphorus, 1.3 times more Selenium, 3.1 times more Sodium and 1.5 times more Zinc than Cookies, coconut macaroon.
• 300 calories of Cookies, coconut macaroon lack sufficient amounts of Calcium, Magnesium and Zinc
• Both Cookies, coconut macaroon as well as Crackers, standard snack-type, with whole wheat lack sufficient amounts of Potassium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cookies, coconut macaroon have 1.3 times more Fat, 4.7 times more Saturated Fat and 4.4 times more Sugars than Crackers, standard snack-type, with whole wheat.
• While 300 kcal of Crackers, standard snack-type, with whole wheat contain 18.5 times more Omega 3, 9.2 times more Omega 6 and 2.4 times more Protein than Cookies, coconut macaroon.
• Both Cookies, coconut macaroon and Crackers, standard snack-type, with whole wheat offer comparable quantities of Energy, Carbohydrate and Fiber per 300 calories.
• 300 calories of Cookies, coconut macaroon provide inadequate amounts of Omega 3, Omega 6 and Protein