Comparing Nutrients in 300 calories Cookies, graham crackers, chocolate-coated VS Cookies, gingersnaps

Weight per 300 calories

• Cookies, graham crackers, chocolate-coated: 60g
• Cookies, gingersnaps: 72g

Cookies, graham crackers, chocolate-coated have 1.2 times more energy per 100g than Cookies, gingersnaps. It has very high energy density when compared to other foods. Cookies, gingersnaps having very high energy density.

Which food has more nutrients per 300 calories - Cookies, graham crackers, chocolate-coated or Cookies, gingersnaps?

Macros Ratio

	Protein	Fat	Carbs
Cookies, graham crackers, chocolate-coated	3%	45%	52%
Cookies, gingersnaps	5%	21%	74%

Macro Nutrients

	Cookies, graham crackers, chocolate-coated	Cookies, gingersnaps	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	16% 15.5g	7.3% 7.07g	97g per day for Men 19-50 years
Saturated Fat	32.3% 10.3g	5.52% 1.77g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	3.3% 0.053g	1.6g per day for Men 19-50 years
Omega 6	16% 2.7g	5.5% 0.94g	17g per day for Men 19-50 years
Cholesterol	0.21% 0.6mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31% 40g	42.7% 55.5g	130g per day for Men 19-50 years
Sugars	31% 22.4g	20% 14.4g	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	3.47% 1.32g	4.18% 1.6g	38g per day for Men 19-50 years
Protein	4.3% 2.4g	7.2% 4.04g	56g per day for Men 19-50 years

Vitamins

	Cookies, graham crackers, chocolate-coated	Cookies, gingersnaps	Recommended Dietary Allowance
Vitamin A	0.13% 1.2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.5% 0.16mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.92% 0.09mg	16.3% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.38% 1.02mg	14.6% 2.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.52% 0.23mg	5.5% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.95% 0.038mg	5.44% 0.071mg	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	7.5% 30μg	15.7% 62.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2.5% 0.06μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.067% 0.06mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0.1% 0.6IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.96% 0.59mg	4.66% 0.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.84μg	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, graham crackers, chocolate-coated	Cookies, gingersnaps	Recommended Dietary Allowance
Calcium	2.76% 27.6mg	5.55% 55.5mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	24.4% 0.22mg	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	15% 1.2mg	57.7% 4.6mg	8mg per day for Men 19-50 years
Magnesium	2.3% 9.6mg	8.4% 35.3mg	420mg per day for Men 19-50 years
Manganese	12% 0.28mg	48.8% 1.12mg	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	7.46% 52.2mg	8.55% 60mg	700mg per day for Men 19-50 years
Potassium	4.7% 160mg	7.34% 250mg	3400mg per day for Men 19-50 years
Selenium	12% 6.66μg	6.7% 3.68μg	55μg per day for Men 19-50 years
Sodium	10.6% 159mg	26.7% 400mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	0.032% 1.2g	0.1% 3.82g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cookies, graham crackers, chocolate-coated vs Cookies, gingersnaps:

• Cookies, graham crackers, chocolate-coated have 2.1 times more Vitamin K than Cookies, gingersnaps.
• While Cookies, gingersnaps contain 2.3 times more Vitamin B2, 2.3 times more Vitamin B3, 1.8 times more Vitamin B6 and 2.1 times more Vitamin B9 than Cookies, graham crackers, chocolate-coated.
• Both Cookies, graham crackers, chocolate-coated and Cookies, gingersnaps have similar amounts of Vitamin B1, Vitamin B5 and Vitamin E per 300 kcal.
• Both Cookies, graham crackers, chocolate-coated as well as Cookies, gingersnaps have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Cookies, graham crackers, chocolate-coated vs Cookies, gingersnaps:

• Cookies, graham crackers, chocolate-coated have 1.8 times more Selenium than Cookies, gingersnaps.
• While Cookies, gingersnaps contain 2 times more Calcium, 1.9 times more Copper, 3.8 times more Iron, 3.7 times more Magnesium, 4 times more Manganese, 1.6 times more Potassium, 2.5 times more Sodium and 3.3 times more Zinc than Cookies, graham crackers, chocolate-coated.
• Both Cookies, graham crackers, chocolate-coated and Cookies, gingersnaps have similar amounts of Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cookies, graham crackers, chocolate-coated have 2.2 times more Fat, 5.8 times more Saturated Fat, 2.9 times more Omega 6 and 1.6 times more Sugars than Cookies, gingersnaps.
• While Cookies, gingersnaps contain 1.7 times more Omega 3, 1.4 times more Carbohydrate and 1.7 times more Protein than Cookies, graham crackers, chocolate-coated.
• Both Cookies, graham crackers, chocolate-coated and Cookies, gingersnaps have similar amounts of Energy and Fiber per 300 kcal.
• Both Cookies, graham crackers, chocolate-coated as well as Cookies, gingersnaps have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.