Comparing Nutrients in 300 calories Crackers, water biscuits VS Crackers, flavored, fish-shaped

Weight per 300 calories

• Crackers, water biscuits: 78g
• Crackers, flavored, fish-shaped: 64.8g

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 Crackers, flavored, fish-shaped?

Macros Ratio

	Protein	Fat	Carbs
Crackers, water biscuits	7%	17%	76%
Crackers, flavored, fish-shaped	9%	34%	57%

Macro Nutrients

	Crackers, water biscuits	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.75% 5.58g	12% 11.5g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	4.17% 1.33g	32g per day for Men 19-50 years
Omega 3	5.08% 0.081g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	11% 1.84g	13.3% 2.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	43.8% 57g	32.7% 42.6g	130g per day for Men 19-50 years
Sugars	0% 0g	1.05% 0.76g	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	0.08% 0.058g	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	% 0.19g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	14.6% 5.55g	5.3% 2g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	11.8% 6.6g	56g per day for Men 19-50 years

Vitamins

	Crackers, water biscuits	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.23% 0.087mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.22% 0.029mg	25.6% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.63% 0.9mg	26% 4.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	8.58% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.46% 0.032mg	4.24% 0.055mg	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	24.8% 99μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.5% 0.23mg	16% 2.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.17% 1.4μg	15% 18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, water biscuits	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Calcium	0% 0mg	5.38% 53.8mg	1000mg per day for Men 19-50 years
Copper	11.5% 0.1mg	9.65% 0.087mg	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	37% 2.97mg	8mg per day for Men 19-50 years
Magnesium	3.72% 15.6mg	3.86% 16mg	420mg per day for Men 19-50 years
Manganese	NA	16% 0.37mg	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	15.5% 108mg	700mg per day for Men 19-50 years
Potassium	2.27% 77.3mg	4.27% 145mg	3400mg per day for Men 19-50 years
Selenium	44.5% 24.5μg	4.7% 2.6μg	55μg per day for Men 19-50 years
Sodium	29.7% 446mg	42% 629mg	1500mg per day for Men 19-50 years
Zinc	4.6% 0.51mg	6.42% 0.71mg	11mg per day for Men 19-50 years
Water	0.23% 8.6g	0.06% 2.2g	3700g per day for Men 19-50 years

Crackers, Water Biscuits VS Crackers, Flavored, Fish-shaped Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Crackers, water biscuits or Crackers, flavored, fish-shaped?

Lets compare vitamin content per 300 calories of Crackers, water biscuits vs Crackers, flavored, fish-shaped:

• 300 kcal of Crackers, flavored, fish-shaped contain 6.1 times more Vitamin B1, 11.5 times more Vitamin B2, 4.6 times more Vitamin B3, 5.3 times more Vitamin B9, 10.5 times more Vitamin E and 12.8 times more Vitamin K than Crackers, water biscuits.
• 300 calories of Crackers, water biscuits have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B9, Vitamin E and Vitamin K
• Both Crackers, water biscuits as well as Crackers, flavored, fish-shaped have insufficient amounts of Vitamin B6 in 300 calories.

Comparing minerals per 300 calories for Crackers, water biscuits vs Crackers, flavored, fish-shaped:

• 300 calories of Crackers, water biscuits have 9.4 times more Selenium than Crackers, flavored, fish-shaped.
• While 300 kcal of Crackers, flavored, fish-shaped contain more Iron, 1.4 times more Phosphorus, 1.4 times more Sodium and 1.4 times more Zinc than Crackers, water biscuits.
• Both Crackers, water biscuits and Crackers, flavored, fish-shaped contain similar levels of Copper per 300 calories.
• 300 calories of Crackers, water biscuits lack sufficient amounts of Iron and Zinc
• 300 calories of Crackers, flavored, fish-shaped lack sufficient amounts of Selenium
• Both Crackers, water biscuits as well as Crackers, flavored, fish-shaped lack sufficient amounts of Calcium, Magnesium and Potassium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Crackers, water biscuits have 1.3 times more Carbohydrate and 2.8 times more Fiber than Crackers, flavored, fish-shaped.
• While 300 kcal of Crackers, flavored, fish-shaped contain 2.1 times more Fat and 3.4 times more Omega 3 than Crackers, water biscuits.
• Both Crackers, water biscuits and Crackers, flavored, fish-shaped offer comparable quantities of Energy, Omega 6 and Protein per 300 calories.
• 300 calories of Crackers, water biscuits provide inadequate amounts of Omega 3
• 300 calories of Crackers, flavored, fish-shaped provide inadequate amounts of Fiber