Comparing Nutrients in 500 calories Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched VS Crackers, saltines, low salt (includes oyster, soda, soup)

Weight per 500 calories

• Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched: 104g
• Crackers, saltines, low salt (includes oyster, soda, soup): 119g

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

Discover which food has more nutrients per 500 calories - Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched or Crackers, saltines, low salt (includes oyster, soda, soup)?

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched	4%	41%	55%
Crackers, saltines, low salt (includes oyster, soda, soup)	9%	19%	72%

Macro Nutrients

	Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched	Crackers, saltines, low salt (includes oyster, soda, soup)	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	24.2% 23.5g	11% 10.5g	97g per day for Men 19-50 years
Saturated Fat	24.3% 7.77g	7.43% 2.38g	32g per day for Men 19-50 years
Omega 3	7.93% 0.13g	32.4% 0.52g	1.6g per day for Men 19-50 years
Omega 6	13.7% 2.33g	25.3% 4.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.4% 69.4g	68% 88.3g	130g per day for Men 19-50 years
Sugars	NA	3.64% 2.64g	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	0.38% 0.27g	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	% 0.27g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	6.84% 2.6g	9.06% 3.44g	38g per day for Men 19-50 years
Protein	10% 5.6g	20% 11.3g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched	Crackers, saltines, low salt (includes oyster, soda, soup)	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.1% 0.061mg	60.5% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.8% 0.062mg	30.2% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.07% 0.49mg	39% 6.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.76% 0.24mg	11.3% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.48% 0.058mg	5.5% 0.071mg	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	2.34% 9.36μg	41.6% 166μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.43% 0.01μg	4.45% 0.11μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	8.87% 1.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	15.2% 18.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched	Crackers, saltines, low salt (includes oyster, soda, soup)	Recommended Dietary Allowance
Calcium	2.6% 26mg	14% 141mg	1000mg per day for Men 19-50 years
Copper	24.5% 0.22mg	20.6% 0.19mg	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	13% 1.04mg	76% 6.1mg	8mg per day for Men 19-50 years
Magnesium	7.67% 32.2mg	7.07% 29.7mg	420mg per day for Men 19-50 years
Manganese	20.3% 0.47mg	43.3% 1mg	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	16% 112mg	19% 132mg	700mg per day for Men 19-50 years
Potassium	4.13% 140mg	25.3% 860mg	3400mg per day for Men 19-50 years
Selenium	NA	14% 7.6μg	55μg per day for Men 19-50 years
Sodium	22% 327mg	15.7% 235mg	1500mg per day for Men 19-50 years
Zinc	6.05% 0.67mg	8.85% 0.97mg	11mg per day for Men 19-50 years
Water	0.12% 4.26g	0.13% 4.8g	3700g per day for Men 19-50 years

Cookies, Chocolate Chip, Commercially Prepared, Regular, Higher Fat, Unenriched VS Crackers, Saltines, Low Salt (includes Oyster, Soda, Soup) Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched or Crackers, saltines, low salt (includes oyster, soda, soup)?

Lets compare vitamin content per 500 calories of Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched vs Crackers, saltines, low salt (includes oyster, soda, soup):

• 500 kcal of Crackers, saltines, low salt (includes oyster, soda, soup) contain 11.8 times more Vitamin B1, 6.3 times more Vitamin B2, 12.6 times more Vitamin B3, 2.4 times more Vitamin B5 and 17.8 times more Vitamin B9 than Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched.
• 500 calories of Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B9
• Both Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched as well as Crackers, saltines, low salt (includes oyster, soda, soup) have insufficient amounts of Vitamin A, Vitamin B6, Vitamin B12 and Vitamin C in 500 calories.

Comparing minerals per 500 calories for Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched vs Crackers, saltines, low salt (includes oyster, soda, soup):

• 500 calories of Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched have 1.4 times more Sodium than Crackers, saltines, low salt (includes oyster, soda, soup).
• While 500 kcal of Crackers, saltines, low salt (includes oyster, soda, soup) contain 5.4 times more Calcium, 5.9 times more Iron, 2.1 times more Manganese and 6.1 times more Potassium than Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched.
• Both Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched and Crackers, saltines, low salt (includes oyster, soda, soup) contain similar levels of Copper and Phosphorus per 500 calories.
• 500 calories of Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched lack sufficient amounts of Calcium and Potassium
• Both Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched as well as Crackers, saltines, low salt (includes oyster, soda, soup) lack sufficient amounts of Magnesium and Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched have 2.2 times more Fat and 3.3 times more Saturated Fat than Crackers, saltines, low salt (includes oyster, soda, soup).
• While 500 kcal of Crackers, saltines, low salt (includes oyster, soda, soup) contain 4.1 times more Omega 3, 1.8 times more Omega 6, 1.3 times more Carbohydrate and 2 times more Protein than Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched.
• Both Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched and Crackers, saltines, low salt (includes oyster, soda, soup) offer comparable quantities of Energy per 500 calories.
• 500 calories of Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched provide inadequate amounts of Omega 3
• Both Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched as well as Crackers, saltines, low salt (includes oyster, soda, soup) provide inadequate amounts of Fiber in 500 calories.