Comparing Nutrients in 300 calories Crackers, standard snack-type, with whole wheat VS Cookies, coconut macaroon

Weight per 300 calories

• Crackers, standard snack-type, with whole wheat: 64.8g
• Cookies, coconut macaroon: 65.2g

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

Which food has more nutrients per 300 calories - Crackers, standard snack-type, with whole wheat or Cookies, coconut macaroon?

Macros Ratio

	Protein	Fat	Carbs
Crackers, standard snack-type, with whole wheat	6%	35%	59%
Cookies, coconut macaroon	3%	44%	53%

Macro Nutrients

	Crackers, standard snack-type, with whole wheat	Cookies, coconut macaroon	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	12% 11.6g	15% 14.7g	97g per day for Men 19-50 years
Saturated Fat	8.8% 2.8g	41% 13g	32g per day for Men 19-50 years
Omega 3	36% 0.58g	1.96% 0.031g	1.6g per day for Men 19-50 years
Omega 6	27% 4.56g	2.92% 0.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34% 44.3g	30.7% 40g	130g per day for Men 19-50 years
Sugars	9.32% 6.76g	40.6% 29.5g	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	0.16% 0.12g	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	% 0.16g	NA	g per day for Men 19-50 years
Sucrose	% 6.3g	NA	g per day for Men 19-50 years
Fiber	8.36% 3.17g	8.75% 3.33g	38g per day for Men 19-50 years
Protein	8.43% 4.72g	3.5% 1.97g	56g per day for Men 19-50 years

Vitamins

	Crackers, standard snack-type, with whole wheat	Cookies, coconut macaroon	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.3% 0.21mg	1.1% 0.013mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.16mg	3% 0.039mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	0.9% 0.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.16% 0.31mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.97% 0.12mg	4.8% 0.063mg	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	9.4% 37.6μg	0.49% 1.96μg	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	12.5% 1.88mg	0.83% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.67% 9.2μg	0.6% 0.72μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, standard snack-type, with whole wheat	Cookies, coconut macaroon	Recommended Dietary Allowance
Calcium	11% 108mg	0.33% 3.26mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	19.5% 0.18mg	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	29.6% 2.37mg	6.7% 0.53mg	8mg per day for Men 19-50 years
Magnesium	7.25% 30.5mg	4.5% 19mg	420mg per day for Men 19-50 years
Manganese	26% 0.59mg	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	33% 231mg	6.34% 44.3mg	700mg per day for Men 19-50 years
Potassium	4% 135mg	2.36% 80.2mg	3400mg per day for Men 19-50 years
Selenium	10.2% 5.64μg	8.06% 4.43μg	55μg per day for Men 19-50 years
Sodium	32.3% 485mg	10.5% 157mg	1500mg per day for Men 19-50 years
Zinc	6.54% 0.72mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	0.048% 1.77g	0.2% 7.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Crackers, standard snack-type, with whole wheat vs Cookies, coconut macaroon:

• Crackers, standard snack-type, with whole wheat have 15.9 times more Vitamin B1, 4 times more Vitamin B2, 20.1 times more Vitamin B3, 1.9 times more Vitamin B6, 19.2 times more Vitamin B9, 15.2 times more Vitamin E and 12.8 times more Vitamin K than Cookies, coconut macaroon.
• Both Crackers, standard snack-type, with whole wheat as well as Cookies, coconut macaroon have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Crackers, standard snack-type, with whole wheat vs Cookies, coconut macaroon:

• Crackers, standard snack-type, with whole wheat have 33.2 times more Calcium, 4.4 times more Iron, 1.6 times more Magnesium, 5.2 times more Phosphorus, 1.7 times more Potassium, 1.3 times more Selenium, 3.1 times more Sodium and 1.5 times more Zinc than Cookies, coconut macaroon.
• While Cookies, coconut macaroon contain 1.4 times more Copper than Crackers, standard snack-type, with whole wheat.

Comparison of macro-nutrients per 300 calories:

• Crackers, standard snack-type, with whole wheat have 18.5 times more Omega 3, 9.2 times more Omega 6 and 2.4 times more Protein than Cookies, coconut macaroon.
• While Cookies, coconut macaroon contain 1.3 times more Fat, 4.7 times more Saturated Fat and 4.4 times more Sugars than Crackers, standard snack-type, with whole wheat.
• Both Crackers, standard snack-type, with whole wheat and Cookies, coconut macaroon have similar amounts of Energy, Carbohydrate and Fiber per 300 kcal.
• Both Crackers, standard snack-type, with whole wheat as well as Cookies, coconut macaroon have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.