Comparing Nutrients in 300 calories Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour VS Cookies, vanilla sandwich with creme filling, reduced fat

Weight per 300 calories

• Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour: 65.8g
• Cookies, vanilla sandwich with creme filling, reduced fat: 71g

Both foods have similar energy densities which is very high in comparison to other foods.

Discover which food has more nutrients per 300 calories - Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour or Cookies, vanilla sandwich with creme filling, reduced fat?

Macros Ratio

	Protein	Fat	Carbs
Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	2%	30%	68%
Cookies, vanilla sandwich with creme filling, reduced fat	4%	22%	74%

Macro Nutrients

	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Cookies, vanilla sandwich with creme filling, reduced fat	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	10.5% 10g	7.6% 7.4g	97g per day for Men 19-50 years
Saturated Fat	11.7% 3.76g	7.04% 2.25g	32g per day for Men 19-50 years
Omega 3	1.4% 0.022g	1.15% 0.018g	1.6g per day for Men 19-50 years
Omega 6	5.14% 0.87g	4.56% 0.77g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39% 50.6g	42.6% 55.4g	130g per day for Men 19-50 years
Sugars	3.54% 2.57g	36.7% 26.6g	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	0.27% 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	% 0.26g	NA	g per day for Men 19-50 years
Sucrose	% 2.1g	NA	g per day for Men 19-50 years
Fiber	5.2% 1.97g	3.9% 1.5g	38g per day for Men 19-50 years
Protein	2.94% 1.64g	5.3% 2.96g	56g per day for Men 19-50 years

Vitamins

	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Cookies, vanilla sandwich with creme filling, reduced fat	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.3% 0.039mg	23.8% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.06% 0.066mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.6% 0.41mg	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.54% 0.046mg	1.36% 0.018mg	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	1.15% 4.6μg	16.5% 66μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0.3% 0.007μg	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	NA	6.2% 0.93mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.54% 1.84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Cookies, vanilla sandwich with creme filling, reduced fat	Recommended Dietary Allowance
Calcium	1.84% 18.4mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	6.36% 0.057mg	6.07% 0.055mg	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	4.6% 0.37mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	2.35% 9.87mg	2.03% 8.5mg	420mg per day for Men 19-50 years
Manganese	8.55% 0.2mg	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	5.36% 37.5mg	6.08% 42.6mg	700mg per day for Men 19-50 years
Potassium	1.66% 56.6mg	2.17% 73.8mg	3400mg per day for Men 19-50 years
Selenium	NA	22.7% 12.5μg	55μg per day for Men 19-50 years
Sodium	39% 586mg	16.7% 251mg	1500mg per day for Men 19-50 years
Zinc	2.63% 0.29mg	2.4% 0.26mg	11mg per day for Men 19-50 years
Water	0.044% 1.63g	0.12% 4.43g	3700g per day for Men 19-50 years

Crackers, Gluten-free, Multigrain And Vegetable, Made With Corn Starch And White Rice Flour VS Cookies, Vanilla Sandwich With Creme Filling, Reduced Fat Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour or Cookies, vanilla sandwich with creme filling, reduced fat?

Lets compare vitamin content per 300 calories of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour vs Cookies, vanilla sandwich with creme filling, reduced fat:

• 300 kcal of Cookies, vanilla sandwich with creme filling, reduced fat contain 7.2 times more Vitamin B1, 2.9 times more Vitamin B2, 5.1 times more Vitamin B3 and 14.3 times more Vitamin B9 than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.
• 300 calories of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B9
• Both Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour as well as Cookies, vanilla sandwich with creme filling, reduced fat have insufficient amounts of Vitamin B6 in 300 calories.

Comparing minerals per 300 calories for Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour vs Cookies, vanilla sandwich with creme filling, reduced fat:

• 300 calories of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have 2.3 times more Sodium than Cookies, vanilla sandwich with creme filling, reduced fat.
• While 300 kcal of Cookies, vanilla sandwich with creme filling, reduced fat contain 4.3 times more Iron than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.
• Both Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour and Cookies, vanilla sandwich with creme filling, reduced fat contain similar levels of Copper per 300 calories.
• 300 calories of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour lack sufficient amounts of Iron and Phosphorus
• Both Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour as well as Cookies, vanilla sandwich with creme filling, reduced fat lack sufficient amounts of Calcium, Magnesium, Potassium and Zinc in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have 1.4 times more Fat and 1.7 times more Saturated Fat than Cookies, vanilla sandwich with creme filling, reduced fat.
• While 300 kcal of Cookies, vanilla sandwich with creme filling, reduced fat contain 10.4 times more Sugars than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.
• Both Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour and Cookies, vanilla sandwich with creme filling, reduced fat offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour as well as Cookies, vanilla sandwich with creme filling, reduced fat provide inadequate amounts of Omega 3, Omega 6, Fiber and Protein in 300 calories.