Comparing Nutrients in 300 calories Cookies, vanilla sandwich with creme filling, reduced fat VS Crackers, gluten-free, multi-seeded and multigrain

Weight per 300 calories

• Cookies, vanilla sandwich with creme filling, reduced fat: 71g
• Crackers, gluten-free, multi-seeded and multigrain: 66.2g

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, vanilla sandwich with creme filling, reduced fat or Crackers, gluten-free, multi-seeded and multigrain?

Macros Ratio

	Protein	Fat	Carbs
Cookies, vanilla sandwich with creme filling, reduced fat	4%	22%	74%
Crackers, gluten-free, multi-seeded and multigrain	10%	31%	59%

Macro Nutrients

	Cookies, vanilla sandwich with creme filling, reduced fat	Crackers, gluten-free, multi-seeded and multigrain	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	7.6% 7.4g	11% 10.5g	97g per day for Men 19-50 years
Saturated Fat	7.04% 2.25g	4.3% 1.37g	32g per day for Men 19-50 years
Omega 3	1.15% 0.018g	38.3% 0.61g	1.6g per day for Men 19-50 years
Omega 6	4.56% 0.77g	19.6% 3.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42.6% 55.4g	33.8% 44g	130g per day for Men 19-50 years
Sugars	36.7% 26.6g	0.79% 0.57g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0.57g	g per day for Men 19-50 years
Fiber	3.9% 1.5g	17.8% 6.75g	38g per day for Men 19-50 years
Protein	5.3% 2.96g	13.3% 7.45g	56g per day for Men 19-50 years

Vitamins

	Cookies, vanilla sandwich with creme filling, reduced fat	Crackers, gluten-free, multi-seeded and multigrain	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.8% 0.29mg	11.5% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	8.8% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.13mg	20% 3.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	11% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.36% 0.018mg	19% 0.25mg	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	16.5% 66μg	5.8% 23μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.3% 0.007μg	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	6.2% 0.93mg	6.62% 0.99mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.54% 1.84μg	7.56% 9.07μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, vanilla sandwich with creme filling, reduced fat	Crackers, gluten-free, multi-seeded and multigrain	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	15.8% 158mg	1000mg per day for Men 19-50 years
Copper	6.07% 0.055mg	40.4% 0.36mg	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	20% 1.6mg	23.4% 1.87mg	8mg per day for Men 19-50 years
Magnesium	2.03% 8.5mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	NA	70.6% 1.62mg	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	6.08% 42.6mg	35.4% 248mg	700mg per day for Men 19-50 years
Potassium	2.17% 73.8mg	7.42% 252mg	3400mg per day for Men 19-50 years
Selenium	22.7% 12.5μg	21% 11.5μg	55μg per day for Men 19-50 years
Sodium	16.7% 251mg	19.3% 290mg	1500mg per day for Men 19-50 years
Zinc	2.4% 0.26mg	16% 1.75mg	11mg per day for Men 19-50 years
Water	0.12% 4.43g	0.064% 2.38g	3700g per day for Men 19-50 years

Cookies, Vanilla Sandwich With Creme Filling, Reduced Fat VS Crackers, Gluten-free, Multi-seeded And Multigrain Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cookies, vanilla sandwich with creme filling, reduced fat or Crackers, gluten-free, multi-seeded and multigrain?

Lets compare vitamin content per 300 calories of Cookies, vanilla sandwich with creme filling, reduced fat vs Crackers, gluten-free, multi-seeded and multigrain:

• 300 calories of Cookies, vanilla sandwich with creme filling, reduced fat have 2.1 times more Vitamin B1, 1.7 times more Vitamin B2 and 2.8 times more Vitamin B9 than Crackers, gluten-free, multi-seeded and multigrain.
• While 300 kcal of Crackers, gluten-free, multi-seeded and multigrain contain 1.5 times more Vitamin B3, 13.8 times more Vitamin B6 and 4.9 times more Vitamin K than Cookies, vanilla sandwich with creme filling, reduced fat.
• Both Cookies, vanilla sandwich with creme filling, reduced fat and Crackers, gluten-free, multi-seeded and multigrain provide similar amounts of Vitamin E per 300 calories.
• 300 calories of Cookies, vanilla sandwich with creme filling, reduced fat have insufficient amounts of Vitamin B6 and Vitamin K
• 300 calories of Crackers, gluten-free, multi-seeded and multigrain have insufficient amounts of Vitamin B9
• Both Cookies, vanilla sandwich with creme filling, reduced fat as well as Crackers, gluten-free, multi-seeded and multigrain have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Cookies, vanilla sandwich with creme filling, reduced fat vs Crackers, gluten-free, multi-seeded and multigrain:

• 300 kcal of Crackers, gluten-free, multi-seeded and multigrain contain 5.3 times more Calcium, 6.7 times more Copper, 12.8 times more Magnesium, 5.8 times more Phosphorus, 3.4 times more Potassium and 6.7 times more Zinc than Cookies, vanilla sandwich with creme filling, reduced fat.
• Both Cookies, vanilla sandwich with creme filling, reduced fat and Crackers, gluten-free, multi-seeded and multigrain contain similar levels of Iron, Selenium and Sodium per 300 calories.
• 300 calories of Cookies, vanilla sandwich with creme filling, reduced fat lack sufficient amounts of Calcium, Magnesium, Potassium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cookies, vanilla sandwich with creme filling, reduced fat have 1.6 times more Saturated Fat, 1.3 times more Carbohydrate and 46.7 times more Sugars than Crackers, gluten-free, multi-seeded and multigrain.
• While 300 kcal of Crackers, gluten-free, multi-seeded and multigrain contain 1.4 times more Fat, 33.3 times more Omega 3, 4.3 times more Omega 6, 4.5 times more Fiber and 2.5 times more Protein than Cookies, vanilla sandwich with creme filling, reduced fat.
• Both Cookies, vanilla sandwich with creme filling, reduced fat and Crackers, gluten-free, multi-seeded and multigrain offer comparable quantities of Energy per 300 calories.
• 300 calories of Cookies, vanilla sandwich with creme filling, reduced fat provide inadequate amounts of Omega 3, Omega 6, Fiber and Protein