Comparing Nutrients in 300 calories Rice crackers VS Cookie, with peanut butter filling, chocolate-coated

Weight per 300 calories

• Rice crackers: 72g
• Cookie, with peanut butter filling, chocolate-coated: 53.4g

Cookie, with peanut butter filling, chocolate-coated has 1.4 times more energy per unit of mass than Rice crackers, which is very high in comparison to other foods. Rice crackers having very high energy density.

Discover which food has more nutrients per 300 calories - Rice crackers or Cookie, with peanut butter filling, chocolate-coated?

Macros Ratio

	Protein	Fat	Carbs
Rice crackers	10%	11%	79%
Cookie, with peanut butter filling, chocolate-coated	6%	57%	37%

Macro Nutrients

	Rice crackers	Cookie, with peanut butter filling, chocolate-coated	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	19.4% 19g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	32% 10.2g	32g per day for Men 19-50 years
Omega 3	2.66% 0.043g	8.07% 0.13g	1.6g per day for Men 19-50 years
Omega 6	6.7% 1.14g	19% 3.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46% 59.6g	21.7% 28.2g	130g per day for Men 19-50 years
Sugars	0% 0g	22.8% 16.5g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	0% 0g	4.9% 1.87g	38g per day for Men 19-50 years
Protein	13% 7.2g	7.72% 4.32g	56g per day for Men 19-50 years

Vitamins

	Rice crackers	Cookie, with peanut butter filling, chocolate-coated	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.2% 0.31mg	6.23% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.6% 0.073mg	3.7% 0.048mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.4% 1.17mg	5.17% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.7% 0.4mg	4.2% 0.054mg	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	3.97% 16μg	8.4% 33.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.22% 0.005μg	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	6.06% 0.91mg	15.4% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.26% 1.5μg	2.1% 2.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rice crackers	Cookie, with peanut butter filling, chocolate-coated	Recommended Dietary Allowance
Calcium	0% 0mg	1.87% 18.7mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	34.7% 0.31mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	14% 1.12mg	8mg per day for Men 19-50 years
Magnesium	26.8% 113mg	2.16% 9.07mg	420mg per day for Men 19-50 years
Manganese	128% 2.94mg	16% 0.36mg	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	37.3% 261mg	2.82% 19.8mg	700mg per day for Men 19-50 years
Potassium	5.15% 175mg	3.4% 116mg	3400mg per day for Men 19-50 years
Selenium	33.4% 18.4μg	7.1% 3.9μg	55μg per day for Men 19-50 years
Sodium	11.2% 168mg	13.2% 198mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	0.97% 0.11mg	11mg per day for Men 19-50 years
Water	0.002% 0.079g	0.026% 0.96g	3700g per day for Men 19-50 years

Rice Crackers VS Cookie, With Peanut Butter Filling, Chocolate-coated Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Rice crackers or Cookie, with peanut butter filling, chocolate-coated?

Lets compare vitamin content per 300 calories of Rice crackers vs Cookie, with peanut butter filling, chocolate-coated:

• 300 calories of Rice crackers have 4.2 times more Vitamin B1, 1.7 times more Vitamin B3, 4.5 times more Vitamin B5 and 7.3 times more Vitamin B6 than Cookie, with peanut butter filling, chocolate-coated.
• While 300 kcal of Cookie, with peanut butter filling, chocolate-coated contain 2.1 times more Vitamin B9 and 2.5 times more Vitamin E than Rice crackers.
• 300 calories of Rice crackers have insufficient amounts of Vitamin B9
• 300 calories of Cookie, with peanut butter filling, chocolate-coated have insufficient amounts of Vitamin B5 and Vitamin B6
• Both Rice crackers as well as Cookie, with peanut butter filling, chocolate-coated have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Rice crackers vs Cookie, with peanut butter filling, chocolate-coated:

• 300 calories of Rice crackers have 12.4 times more Magnesium, 8.1 times more Manganese, 13.2 times more Phosphorus, 4.7 times more Selenium and 14.9 times more Zinc than Cookie, with peanut butter filling, chocolate-coated.
• While 300 kcal of Cookie, with peanut butter filling, chocolate-coated contain 1.4 times more Copper and more Iron than Rice crackers.
• Both Rice crackers and Cookie, with peanut butter filling, chocolate-coated contain similar levels of Sodium per 300 calories.
• 300 calories of Rice crackers lack sufficient amounts of Iron
• 300 calories of Cookie, with peanut butter filling, chocolate-coated lack sufficient amounts of Magnesium, Phosphorus and Zinc
• Both Rice crackers as well as Cookie, with peanut butter filling, chocolate-coated lack sufficient amounts of Calcium and Potassium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Rice crackers have 2.1 times more Carbohydrate and 1.7 times more Protein than Cookie, with peanut butter filling, chocolate-coated.
• While 300 kcal of Cookie, with peanut butter filling, chocolate-coated contain 5.2 times more Fat, more Saturated Fat, 3 times more Omega 3, 2.8 times more Omega 6 and more Sugars than Rice crackers.
• Both Rice crackers and Cookie, with peanut butter filling, chocolate-coated offer comparable quantities of Energy per 300 calories.
• 300 calories of Rice crackers provide inadequate amounts of Omega 3
• Both Rice crackers as well as Cookie, with peanut butter filling, chocolate-coated provide inadequate amounts of Fiber in 300 calories.