Comparing Nutrients in 300 calories Crackers, water biscuits VS Cookies, gluten-free, chocolate sandwich, with creme filling

Weight per 300 calories

• Crackers, water biscuits: 78g
• Cookies, gluten-free, chocolate sandwich, with creme filling: 63.3g

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

Discover which food has more nutrients per 300 calories - Crackers, water biscuits or Cookies, gluten-free, chocolate sandwich, with creme filling?

Macros Ratio

	Protein	Fat	Carbs
Crackers, water biscuits	7%	17%	76%
Cookies, gluten-free, chocolate sandwich, with creme filling	2%	34%	64%

Macro Nutrients

	Crackers, water biscuits	Cookies, gluten-free, chocolate sandwich, with creme filling	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.75% 5.58g	11.7% 11.3g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	15.6% 5g	32g per day for Men 19-50 years
Omega 3	5.08% 0.081g	2.2% 0.035g	1.6g per day for Men 19-50 years
Omega 6	11% 1.84g	6.5% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43.8% 57g	37% 48g	130g per day for Men 19-50 years
Sugars	0% 0g	42.8% 31g	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	% 0.63g	g per day for Men 19-50 years
Sucrose	NA	% 30g	g per day for Men 19-50 years
Fiber	14.6% 5.55g	4.16% 1.6g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	2.48% 1.4g	56g per day for Men 19-50 years

Vitamins

	Crackers, water biscuits	Cookies, gluten-free, chocolate sandwich, with creme filling	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.23% 0.087mg	2.64% 0.032mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.22% 0.029mg	3.7% 0.048mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.63% 0.9mg	1.54% 0.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	1.9% 0.095mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.46% 0.032mg	0% 0mg	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	4.7% 18.8μg	0% 0μg	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	1.5% 0.23mg	9.75% 1.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.17% 1.4μg	13.5% 16.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, water biscuits	Cookies, gluten-free, chocolate sandwich, with creme filling	Recommended Dietary Allowance
Calcium	0% 0mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	11.5% 0.1mg	18.4% 0.17mg	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	0% 0mg	22.2% 1.78mg	8mg per day for Men 19-50 years
Magnesium	3.72% 15.6mg	6.03% 25.3mg	420mg per day for Men 19-50 years
Manganese	NA	14% 0.33mg	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	11% 78mg	6.33% 44.3mg	700mg per day for Men 19-50 years
Potassium	2.27% 77.3mg	2.92% 99mg	3400mg per day for Men 19-50 years
Selenium	44.5% 24.5μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	29.7% 446mg	11.6% 174mg	1500mg per day for Men 19-50 years
Zinc	4.6% 0.51mg	3.8% 0.42mg	11mg per day for Men 19-50 years
Water	0.23% 8.6g	0.049% 1.8g	3700g per day for Men 19-50 years

Crackers, Water Biscuits VS Cookies, Gluten-free, Chocolate Sandwich, With Creme Filling Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Crackers, water biscuits or Cookies, gluten-free, chocolate sandwich, with creme filling?

Lets compare vitamin content per 300 calories of Crackers, water biscuits vs Cookies, gluten-free, chocolate sandwich, with creme filling:

• 300 calories of Crackers, water biscuits have 2.7 times more Vitamin B1 than Cookies, gluten-free, chocolate sandwich, with creme filling.
• While 300 kcal of Cookies, gluten-free, chocolate sandwich, with creme filling contain 6.5 times more Vitamin E and 11.5 times more Vitamin K than Crackers, water biscuits.
• 300 calories of Crackers, water biscuits have insufficient amounts of Vitamin E and Vitamin K
• 300 calories of Cookies, gluten-free, chocolate sandwich, with creme filling have insufficient amounts of Vitamin B1
• Both Crackers, water biscuits as well as Cookies, gluten-free, chocolate sandwich, with creme filling have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Crackers, water biscuits vs Cookies, gluten-free, chocolate sandwich, with creme filling:

• 300 calories of Crackers, water biscuits have 1.8 times more Phosphorus, more Selenium and 2.6 times more Sodium than Cookies, gluten-free, chocolate sandwich, with creme filling.
• While 300 kcal of Cookies, gluten-free, chocolate sandwich, with creme filling contain 1.6 times more Copper, more Iron and 1.6 times more Magnesium than Crackers, water biscuits.
• 300 calories of Crackers, water biscuits lack sufficient amounts of Iron and Magnesium
• 300 calories of Cookies, gluten-free, chocolate sandwich, with creme filling lack sufficient amounts of Selenium
• Both Crackers, water biscuits as well as Cookies, gluten-free, chocolate sandwich, with creme filling lack sufficient amounts of Calcium, Potassium and Zinc in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Crackers, water biscuits have 1.7 times more Omega 6, 3.5 times more Fiber and 4 times more Protein than Cookies, gluten-free, chocolate sandwich, with creme filling.
• While 300 kcal of Cookies, gluten-free, chocolate sandwich, with creme filling contain 2 times more Fat, more Saturated Fat and more Sugars than Crackers, water biscuits.
• Both Crackers, water biscuits and Cookies, gluten-free, chocolate sandwich, with creme filling offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Cookies, gluten-free, chocolate sandwich, with creme filling provide inadequate amounts of Fiber and Protein
• Both Crackers, water biscuits as well as Cookies, gluten-free, chocolate sandwich, with creme filling provide inadequate amounts of Omega 3 in 300 calories.