Comparing Nutrients in 300 calories Cookies, shortbread, reduced fat VS Crackers, sandwich-type, peanut butter filled, reduced fat

Weight per 300 calories

• Cookies, shortbread, reduced fat: 66.5g
• Crackers, sandwich-type, peanut butter filled, reduced fat: 68.6g

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, shortbread, reduced fat or Crackers, sandwich-type, peanut butter filled, reduced fat?

Macros Ratio

	Protein	Fat	Carbs
Cookies, shortbread, reduced fat	5%	28%	67%
Crackers, sandwich-type, peanut butter filled, reduced fat	8%	34%	58%

Macro Nutrients

	Cookies, shortbread, reduced fat	Crackers, sandwich-type, peanut butter filled, reduced fat	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	9.6% 9.3g	11.8% 11.4g	97g per day for Men 19-50 years
Saturated Fat	9.76% 3.12g	5.96% 1.9g	32g per day for Men 19-50 years
Omega 3	6.94% 0.11g	2.57% 0.041g	1.6g per day for Men 19-50 years
Omega 6	20.8% 3.53g	27% 4.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39% 50.5g	33.5% 43.6g	130g per day for Men 19-50 years
Sugars	20% 14.4g	10.5% 7.63g	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	0.28% 0.2g	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	% 0.24g	NA	g per day for Men 19-50 years
Sucrose	% 14g	NA	g per day for Men 19-50 years
Fiber	2.28% 0.86g	5.06% 1.92g	38g per day for Men 19-50 years
Protein	6.38% 3.57g	10.2% 5.7g	56g per day for Men 19-50 years

Vitamins

	Cookies, shortbread, reduced fat	Crackers, sandwich-type, peanut butter filled, reduced fat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.6% 0.23mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.6% 2.18mg	20% 3.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.27% 0.21mg	5.1% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.63% 0.047mg	3.85% 0.05mg	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	13.5% 54μg	19% 76.2μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	11% 1.62mg	8.5% 1.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.94% 2.33μg	1.7% 2.06μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, shortbread, reduced fat	Crackers, sandwich-type, peanut butter filled, reduced fat	Recommended Dietary Allowance
Calcium	0.86% 8.65mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	6.65% 0.06mg	9.9% 0.089mg	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	24.8% 2mg	25.7% 2.06mg	8mg per day for Men 19-50 years
Magnesium	2.2% 9.3mg	4.9% 20.6mg	420mg per day for Men 19-50 years
Manganese	11.4% 0.26mg	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	6.27% 44mg	9.5% 66.6mg	700mg per day for Men 19-50 years
Potassium	1.72% 58.5mg	2.46% 83.8mg	3400mg per day for Men 19-50 years
Selenium	7.5% 4.12μg	24.3% 13.4μg	55μg per day for Men 19-50 years
Sodium	25.3% 380mg	29.2% 439mg	1500mg per day for Men 19-50 years
Zinc	2.96% 0.33mg	4.2% 0.46mg	11mg per day for Men 19-50 years
Water	0.065% 2.4g	0.17% 6.4g	3700g per day for Men 19-50 years

Cookies, Shortbread, Reduced Fat VS Crackers, Sandwich-type, Peanut Butter Filled, Reduced Fat Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cookies, shortbread, reduced fat or Crackers, sandwich-type, peanut butter filled, reduced fat?

Lets compare vitamin content per 300 calories of Cookies, shortbread, reduced fat vs Crackers, sandwich-type, peanut butter filled, reduced fat:

• 300 calories of Cookies, shortbread, reduced fat have 1.3 times more Vitamin E than Crackers, sandwich-type, peanut butter filled, reduced fat.
• While 300 kcal of Crackers, sandwich-type, peanut butter filled, reduced fat contain 1.3 times more Vitamin B1, 1.5 times more Vitamin B3 and 1.4 times more Vitamin B9 than Cookies, shortbread, reduced fat.
• Both Cookies, shortbread, reduced fat and Crackers, sandwich-type, peanut butter filled, reduced fat provide similar amounts of Vitamin B2 per 300 calories.
• Both Cookies, shortbread, reduced fat as well as Crackers, sandwich-type, peanut butter filled, reduced fat have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B6, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Cookies, shortbread, reduced fat vs Crackers, sandwich-type, peanut butter filled, reduced fat:

• 300 kcal of Crackers, sandwich-type, peanut butter filled, reduced fat contain 1.5 times more Copper, 1.5 times more Phosphorus and 3.2 times more Selenium than Cookies, shortbread, reduced fat.
• Both Cookies, shortbread, reduced fat and Crackers, sandwich-type, peanut butter filled, reduced fat contain similar levels of Iron and Sodium per 300 calories.
• Both Cookies, shortbread, reduced fat as well as Crackers, sandwich-type, peanut butter filled, reduced fat lack sufficient amounts of Calcium, Magnesium, Potassium and Zinc in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cookies, shortbread, reduced fat have 1.6 times more Saturated Fat, 2.7 times more Omega 3 and 1.9 times more Sugars than Crackers, sandwich-type, peanut butter filled, reduced fat.
• While 300 kcal of Crackers, sandwich-type, peanut butter filled, reduced fat contain 1.3 times more Omega 6 and 1.6 times more Protein than Cookies, shortbread, reduced fat.
• Both Cookies, shortbread, reduced fat and Crackers, sandwich-type, peanut butter filled, reduced fat offer comparable quantities of Energy, Fat and Carbohydrate per 300 calories.
• 300 calories of Crackers, sandwich-type, peanut butter filled, reduced fat provide inadequate amounts of Omega 3
• Both Cookies, shortbread, reduced fat as well as Crackers, sandwich-type, peanut butter filled, reduced fat provide inadequate amounts of Fiber in 300 calories.