Comparing Nutrients in 300 calories Cookies, gluten-free, chocolate wafer VS Crackers, whole grain, sandwich-type, with peanut butter filling

Weight per 300 calories

• Cookies, gluten-free, chocolate wafer: 55.5g
• 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, gluten-free, chocolate wafer or Crackers, whole grain, sandwich-type, with peanut butter filling?

Macros Ratio

	Protein	Fat	Carbs
Cookies, gluten-free, chocolate wafer	3%	51%	46%
Crackers, whole grain, sandwich-type, with peanut butter filling	12%	41%	47%

Macro Nutrients

	Cookies, gluten-free, chocolate wafer	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	17.4% 17g	14% 13.7g	97g per day for Men 19-50 years
Saturated Fat	26.5% 8.5g	9.12% 2.9g	32g per day for Men 19-50 years
Omega 3	4.3% 0.069g	19.3% 0.31g	1.6g per day for Men 19-50 years
Omega 6	6.96% 1.2g	15.2% 2.6g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26.8% 35g	27% 35.2g	130g per day for Men 19-50 years
Sugars	31.4% 22.7g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 20.6g	NA	g per day for Men 19-50 years
Fiber	2.33% 0.89g	16% 6.06g	38g per day for Men 19-50 years
Protein	4.02% 2.25g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Cookies, gluten-free, chocolate wafer	Crackers, whole grain, sandwich-type, with peanut butter filling	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	25.3% 4.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.77% 0.24mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	12% 47.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	11.3% 1.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.4% 2.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, gluten-free, chocolate wafer	Crackers, whole grain, sandwich-type, with peanut butter filling	Recommended Dietary Allowance
Calcium	6.04% 60.4mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	16% 0.14mg	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	25.4% 2.04mg	24.8% 2mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	16.4% 69mg	420mg per day for Men 19-50 years
Manganese	9.9% 0.23mg	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	11.4% 80mg	23.6% 165mg	700mg per day for Men 19-50 years
Potassium	5.55% 189mg	6.26% 213mg	3400mg per day for Men 19-50 years
Selenium	NA	22% 12μg	55μg per day for Men 19-50 years
Sodium	4.5% 67.7mg	27.3% 410mg	1500mg per day for Men 19-50 years
Zinc	3.93% 0.43mg	12% 1.32mg	11mg per day for Men 19-50 years
Water	0.021% 0.76g	0.13% 4.72g	3700g per day for Men 19-50 years

Cookies, Gluten-free, Chocolate Wafer VS Crackers, Whole Grain, Sandwich-type, With Peanut Butter Filling Nutrients Per 300 Kcal

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

Lets compare vitamin content per 300 calories of Cookies, gluten-free, chocolate wafer vs Crackers, whole grain, sandwich-type, with peanut butter filling:

• Both Cookies, gluten-free, chocolate wafer and Crackers, whole grain, sandwich-type, with peanut butter filling have similar amounts of vitamins per 300 kcal

Comparing minerals per 300 calories for Cookies, gluten-free, chocolate wafer vs Crackers, whole grain, sandwich-type, with peanut butter filling:

• 300 calories of Cookies, gluten-free, chocolate wafer have 2.8 times more Calcium than Crackers, whole grain, sandwich-type, with peanut butter filling.
• While 300 kcal of Crackers, whole grain, sandwich-type, with peanut butter filling contain 1.4 times more Copper, 3 times more Magnesium, 2.1 times more Phosphorus, 6.1 times more Sodium and 3.1 times more Zinc than Cookies, gluten-free, chocolate wafer.
• Both Cookies, gluten-free, chocolate wafer and Crackers, whole grain, sandwich-type, with peanut butter filling contain similar levels of Iron per 300 calories.
• 300 calories of Cookies, gluten-free, chocolate wafer lack sufficient amounts of Magnesium, Potassium and Zinc
• 300 calories of Crackers, whole grain, sandwich-type, with peanut butter filling lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cookies, gluten-free, chocolate wafer have 1.2 times more Fat, 2.9 times more Saturated Fat and 3.7 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 4.5 times more Omega 3, 2.2 times more Omega 6, 6.8 times more Fiber and 4 times more Protein than Cookies, gluten-free, chocolate wafer.
• Both Cookies, gluten-free, chocolate wafer and Crackers, whole grain, sandwich-type, with peanut butter filling offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Cookies, gluten-free, chocolate wafer provide inadequate amounts of Omega 3, Fiber and Protein