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

Weight per 300 calories

• Cookies, gluten-free, lemon wafer: 58.3g
• 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, lemon wafer or Crackers, whole grain, sandwich-type, with peanut butter filling?

Macros Ratio

	Protein	Fat	Carbs
Cookies, gluten-free, lemon wafer	0%	42%	58%
Crackers, whole grain, sandwich-type, with peanut butter filling	12%	41%	47%

Macro Nutrients

	Cookies, gluten-free, lemon 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	14.5% 14g	14% 13.7g	97g per day for Men 19-50 years
Saturated Fat	19% 6.1g	9.12% 2.9g	32g per day for Men 19-50 years
Omega 3	3.57% 0.057g	19.3% 0.31g	1.6g per day for Men 19-50 years
Omega 6	8.76% 1.5g	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	33.3% 43.3g	27% 35.2g	130g per day for Men 19-50 years
Sugars	34% 24.6g	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	% 24.6g	NA	g per day for Men 19-50 years
Fiber	0% 0g	16% 6.06g	38g per day for Men 19-50 years
Protein	0% 0g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Cookies, gluten-free, lemon 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	2.2% 0.026mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.3% 0.043mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.24% 0.038mg	25.3% 4.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	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	0% 0μg	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	12% 1.8mg	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, lemon wafer	Crackers, whole grain, sandwich-type, with peanut butter filling	Recommended Dietary Allowance
Calcium	0.52% 5.24mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	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	1.3% 0.1mg	24.8% 2mg	8mg per day for Men 19-50 years
Magnesium	0.42% 1.75mg	16.4% 69mg	420mg per day for Men 19-50 years
Manganese	0.48% 0.011mg	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	3.25% 22.7mg	23.6% 165mg	700mg per day for Men 19-50 years
Potassium	0.62% 21mg	6.26% 213mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	4.3% 64.7mg	27.3% 410mg	1500mg per day for Men 19-50 years
Zinc	0.16% 0.017mg	12% 1.32mg	11mg per day for Men 19-50 years
Water	0.018% 0.65g	0.13% 4.72g	3700g per day for Men 19-50 years

Cookies, Gluten-free, Lemon 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, lemon wafer or Crackers, whole grain, sandwich-type, with peanut butter filling?

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

• 300 kcal of Crackers, whole grain, sandwich-type, with peanut butter filling contain 8.2 times more Vitamin B1, 3.5 times more Vitamin B2, 107 times more Vitamin B3, more Vitamin B6 and more Vitamin B9 than Cookies, gluten-free, lemon wafer.
• Both Cookies, gluten-free, lemon wafer and Crackers, whole grain, sandwich-type, with peanut butter filling provide similar amounts of Vitamin E per 300 calories.
• 300 calories of Cookies, gluten-free, lemon wafer have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B9

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

• 300 kcal of Crackers, whole grain, sandwich-type, with peanut butter filling contain more Copper, 18.9 times more Iron, 39.5 times more Magnesium, 7.3 times more Phosphorus, 10.2 times more Potassium, more Selenium, 6.3 times more Sodium and 75.7 times more Zinc than Cookies, gluten-free, lemon wafer.
• 300 calories of Cookies, gluten-free, lemon wafer lack sufficient amounts of Copper, Iron, Magnesium, Phosphorus, Potassium, Selenium and Zinc
• Both Cookies, gluten-free, lemon wafer 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, gluten-free, lemon wafer have 2.1 times more Saturated Fat, 1.2 times more Carbohydrate and 4.1 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 5.4 times more Omega 3, 1.7 times more Omega 6, more Fiber and more Protein than Cookies, gluten-free, lemon wafer.
• Both Cookies, gluten-free, lemon wafer and Crackers, whole grain, sandwich-type, with peanut butter filling offer comparable quantities of Energy and Fat per 300 calories.
• 300 calories of Cookies, gluten-free, lemon wafer provide inadequate amounts of Omega 3, Fiber and Protein