Comparing Nutrients in 500 calories Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched VS Crackers, standard snack-type, regular, low salt

Weight per 500 calories

• Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched: 104g
• Crackers, standard snack-type, regular, low salt: 100g

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, standard snack-type, regular, low salt?

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched	4%	41%	55%
Crackers, standard snack-type, regular, low salt	6%	45%	49%

Macro Nutrients

	Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched	Crackers, standard snack-type, regular, low salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	24.2% 23.5g	26% 25g	97g per day for Men 19-50 years
Saturated Fat	24.3% 7.77g	11.8% 3.76g	32g per day for Men 19-50 years
Omega 3	7.93% 0.13g	40.8% 0.65g	1.6g per day for Men 19-50 years
Omega 6	13.7% 2.33g	52% 8.83g	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	46.7% 60.8g	130g per day for Men 19-50 years
Sugars	NA	2.46% 1.8g	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	6.84% 2.6g	4.2% 1.6g	38g per day for Men 19-50 years
Protein	10% 5.6g	13% 7.37g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched	Crackers, standard snack-type, regular, low salt	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	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.8% 0.062mg	26.2% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.07% 0.49mg	25% 4.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.76% 0.24mg	5.4% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.48% 0.058mg	4.06% 0.053mg	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	22.4% 89.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.43% 0.01μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	13.5% 2.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.23% 6.27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched	Crackers, standard snack-type, regular, low salt	Recommended Dietary Allowance
Calcium	2.6% 26mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	24.5% 0.22mg	23.6% 0.21mg	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	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	7.67% 32.2mg	6.4% 27mg	420mg per day for Men 19-50 years
Manganese	20.3% 0.47mg	24% 0.55mg	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	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	4.13% 140mg	10.4% 354mg	3400mg per day for Men 19-50 years
Selenium	NA	12% 6.57μg	55μg per day for Men 19-50 years
Sodium	22% 327mg	14.3% 215mg	1500mg per day for Men 19-50 years
Zinc	6.05% 0.67mg	6.16% 0.68mg	11mg per day for Men 19-50 years
Water	0.12% 4.26g	0.094% 3.5g	3700g per day for Men 19-50 years

Cookies, Chocolate Chip, Commercially Prepared, Regular, Higher Fat, Unenriched VS Crackers, Standard Snack-type, Regular, Low Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched or Crackers, standard snack-type, regular, low salt?

Lets compare vitamin content per 500 calories of Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched vs Crackers, standard snack-type, regular, low salt:

• 500 kcal of Crackers, standard snack-type, regular, low salt contain 6.6 times more Vitamin B1, 5.5 times more Vitamin B2, 8.2 times more Vitamin B3 and 9.6 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 and Vitamin B9
• Both Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched as well as Crackers, standard snack-type, regular, low salt have insufficient amounts of Vitamin A, Vitamin B5, 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, standard snack-type, regular, low salt:

• 500 calories of Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched have 1.5 times more Sodium than Crackers, standard snack-type, regular, low salt.
• While 500 kcal of Crackers, standard snack-type, regular, low salt contain 4.6 times more Calcium, 3.4 times more Iron, 2 times more Phosphorus and 2.5 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, standard snack-type, regular, low salt contain similar levels of Copper and Manganese 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, standard snack-type, regular, low salt 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 2.1 times more Saturated Fat than Crackers, standard snack-type, regular, low salt.
• While 500 kcal of Crackers, standard snack-type, regular, low salt contain 5.1 times more Omega 3, 3.8 times more Omega 6 and 1.3 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, standard snack-type, regular, low salt offer comparable quantities of Energy, Fat and Carbohydrate 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, standard snack-type, regular, low salt provide inadequate amounts of Fiber in 500 calories.