Comparing Nutrients in 300 calories Cookies, gluten-free, lemon wafer VS Crackers, flavored, fish-shaped

Weight per 300 calories

• Cookies, gluten-free, lemon wafer: 58.3g
• Crackers, flavored, fish-shaped: 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, gluten-free, lemon wafer or Crackers, flavored, fish-shaped?

Macros Ratio

	Protein	Fat	Carbs
Cookies, gluten-free, lemon wafer	0%	42%	58%
Crackers, flavored, fish-shaped	9%	34%	57%

Macro Nutrients

	Cookies, gluten-free, lemon wafer	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	14.5% 14g	12% 11.5g	97g per day for Men 19-50 years
Saturated Fat	19% 6.1g	4.17% 1.33g	32g per day for Men 19-50 years
Omega 3	3.57% 0.057g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	8.76% 1.5g	13.3% 2.25g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	33.3% 43.3g	32.7% 42.6g	130g per day for Men 19-50 years
Sugars	34% 24.6g	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	0% 0g	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	% 0g	% 0.19g	g per day for Men 19-50 years
Sucrose	% 24.6g	% 0g	g per day for Men 19-50 years
Fiber	0% 0g	5.3% 2g	38g per day for Men 19-50 years
Protein	0% 0g	11.8% 6.6g	56g per day for Men 19-50 years

Vitamins

	Cookies, gluten-free, lemon wafer	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.2% 0.026mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.3% 0.043mg	25.6% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.24% 0.038mg	26% 4.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	8.58% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	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	0% 0μg	24.8% 99μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	12% 1.8mg	16% 2.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	15% 18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, gluten-free, lemon wafer	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Calcium	0.52% 5.24mg	5.38% 53.8mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	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	1.3% 0.1mg	37% 2.97mg	8mg per day for Men 19-50 years
Magnesium	0.42% 1.75mg	3.86% 16mg	420mg per day for Men 19-50 years
Manganese	0.48% 0.011mg	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	3.25% 22.7mg	15.5% 108mg	700mg per day for Men 19-50 years
Potassium	0.62% 21mg	4.27% 145mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	4.7% 2.6μg	55μg per day for Men 19-50 years
Sodium	4.3% 64.7mg	42% 629mg	1500mg per day for Men 19-50 years
Zinc	0.16% 0.017mg	6.42% 0.71mg	11mg per day for Men 19-50 years
Water	0.018% 0.65g	0.06% 2.2g	3700g per day for Men 19-50 years

Cookies, Gluten-free, Lemon Wafer VS Crackers, Flavored, Fish-shaped Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cookies, gluten-free, lemon wafer or Crackers, flavored, fish-shaped?

Lets compare vitamin content per 300 calories of Cookies, gluten-free, lemon wafer vs Crackers, flavored, fish-shaped:

• 300 kcal of Crackers, flavored, fish-shaped contain 20.1 times more Vitamin B1, 7.7 times more Vitamin B2, 109.7 times more Vitamin B3, more Vitamin B5, more Vitamin B9 and 1.3 times more Vitamin E than Cookies, gluten-free, lemon wafer.
• 300 calories of Cookies, gluten-free, lemon wafer have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B9
• Both Cookies, gluten-free, lemon wafer as well as Crackers, flavored, fish-shaped have insufficient amounts of Vitamin B6 in 300 calories.

Comparing minerals per 300 calories for Cookies, gluten-free, lemon wafer vs Crackers, flavored, fish-shaped:

• 300 kcal of Crackers, flavored, fish-shaped contain more Copper, 28.3 times more Iron, 33.1 times more Manganese, 4.8 times more Phosphorus, 9.7 times more Sodium and 40.4 times more Zinc than Cookies, gluten-free, lemon wafer.
• 300 calories of Cookies, gluten-free, lemon wafer lack sufficient amounts of Copper, Iron, Manganese, Phosphorus and Zinc
• Both Cookies, gluten-free, lemon wafer as well as Crackers, flavored, fish-shaped lack sufficient amounts of Calcium, Magnesium, Potassium and Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cookies, gluten-free, lemon wafer have 1.2 times more Fat, 4.6 times more Saturated Fat and 32.2 times more Sugars than Crackers, flavored, fish-shaped.
• While 300 kcal of Crackers, flavored, fish-shaped contain 4.8 times more Omega 3, 1.5 times more Omega 6 and more Protein than Cookies, gluten-free, lemon wafer.
• Both Cookies, gluten-free, lemon wafer and Crackers, flavored, fish-shaped offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Cookies, gluten-free, lemon wafer provide inadequate amounts of Omega 3 and Protein
• Both Cookies, gluten-free, lemon wafer as well as Crackers, flavored, fish-shaped provide inadequate amounts of Fiber in 300 calories.