Comparing Nutrients in 300 calories Cookies, peanut butter sandwich, special dietary VS Crackers, matzo, whole-wheat

Weight per 300 calories

• Cookies, peanut butter sandwich, special dietary: 56g
• Crackers, matzo, whole-wheat: 85.5g

Cookies, peanut butter sandwich, special dietary have 1.5 times more energy per 100g than Crackers, matzo, whole-wheat. It has very high energy density when compared to other foods. Crackers, matzo, whole-wheat having high energy density.

Discover which food has more nutrients per 300 calories - Cookies, peanut butter sandwich, special dietary or Crackers, matzo, whole-wheat?

Macros Ratio

	Protein	Fat	Carbs
Cookies, peanut butter sandwich, special dietary	7%	56%	37%
Crackers, matzo, whole-wheat	14%	4%	82%

Macro Nutrients

	Cookies, peanut butter sandwich, special dietary	Crackers, matzo, whole-wheat	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	19.7% 19g	1.32% 1.3g	97g per day for Men 19-50 years
Saturated Fat	8.65% 2.77g	0.65% 0.21g	32g per day for Men 19-50 years
Omega 3	19.3% 0.31g	1.76% 0.028g	1.6g per day for Men 19-50 years
Omega 6	37.8% 6.42g	3.1% 0.53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.5g	52% 67.4g	130g per day for Men 19-50 years
Sugars	NA	NA	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	NA	26.5% 10g	38g per day for Men 19-50 years
Protein	10% 5.6g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Cookies, peanut butter sandwich, special dietary	Crackers, matzo, 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	16% 0.19mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.4% 0.083mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.4% 2.95mg	29% 4.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.7% 0.28mg	21% 1.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.36% 0.044mg	10.5% 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	7.57% 30.3μg	7.48% 30μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.23% 0.006μg	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	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, peanut butter sandwich, special dietary	Crackers, matzo, whole-wheat	Recommended Dietary Allowance
Calcium	2.4% 24mg	1.97% 19.7mg	1000mg per day for Men 19-50 years
Copper	16.6% 0.15mg	33.2% 0.3mg	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	18% 1.43mg	49.7% 3.97mg	8mg per day for Men 19-50 years
Magnesium	6.8% 28.6mg	27.3% 115mg	420mg per day for Men 19-50 years
Manganese	17% 0.4mg	130% 3mg	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	12.3% 86.4mg	37.2% 261mg	700mg per day for Men 19-50 years
Potassium	4.85% 165mg	7.94% 270mg	3400mg per day for Men 19-50 years
Selenium	3.57% 1.96μg	117% 64μg	55μg per day for Men 19-50 years
Sodium	15.4% 231mg	0.11% 1.7mg	1500mg per day for Men 19-50 years
Zinc	5.25% 0.58mg	20.3% 2.23mg	11mg per day for Men 19-50 years
Water	0.056% 2.07g	0.11% 4.1g	3700g per day for Men 19-50 years

Cookies, Peanut Butter Sandwich, Special Dietary VS Crackers, Matzo, Whole-wheat Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cookies, peanut butter sandwich, special dietary or Crackers, matzo, whole-wheat?

Lets compare vitamin content per 300 calories of Cookies, peanut butter sandwich, special dietary vs Crackers, matzo, whole-wheat:

• 300 kcal of Crackers, matzo, whole-wheat contain 1.6 times more Vitamin B1, 2.8 times more Vitamin B2, 1.6 times more Vitamin B3, 3.7 times more Vitamin B5 and 3.1 times more Vitamin B6 than Cookies, peanut butter sandwich, special dietary.
• Both Cookies, peanut butter sandwich, special dietary and Crackers, matzo, whole-wheat provide similar amounts of Vitamin B9 per 300 calories.
• 300 calories of Cookies, peanut butter sandwich, special dietary have insufficient amounts of Vitamin B5 and Vitamin B6
• Both Cookies, peanut butter sandwich, special dietary as well as Crackers, matzo, whole-wheat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 300 calories.

Comparing minerals per 300 calories for Cookies, peanut butter sandwich, special dietary vs Crackers, matzo, whole-wheat:

• 300 calories of Cookies, peanut butter sandwich, special dietary have 135.2 times more Sodium than Crackers, matzo, whole-wheat.
• While 300 kcal of Crackers, matzo, whole-wheat contain 2 times more Copper, 2.8 times more Iron, 4 times more Magnesium, 7.6 times more Manganese, 3 times more Phosphorus, 1.6 times more Potassium, 32.7 times more Selenium and 3.9 times more Zinc than Cookies, peanut butter sandwich, special dietary.
• 300 calories of Cookies, peanut butter sandwich, special dietary lack sufficient amounts of Potassium, Selenium and Zinc
• Both Cookies, peanut butter sandwich, special dietary as well as Crackers, matzo, whole-wheat lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cookies, peanut butter sandwich, special dietary have 14.9 times more Fat, 13.3 times more Saturated Fat, 11 times more Omega 3 and 12.2 times more Omega 6 than Crackers, matzo, whole-wheat.
• While 300 kcal of Crackers, matzo, whole-wheat contain 2.4 times more Carbohydrate and 2 times more Protein than Cookies, peanut butter sandwich, special dietary.
• Both Cookies, peanut butter sandwich, special dietary and Crackers, matzo, whole-wheat offer comparable quantities of Energy per 300 calories.
• 300 calories of Crackers, matzo, whole-wheat provide inadequate amounts of Omega 3 and Omega 6