Comparing Nutrients in 500 calories Cookies, chocolate cream covered biscuit sticks VS Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free

Weight per 500 calories

• Cookies, chocolate cream covered biscuit sticks: 112g
• Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free: 110g

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

Which food has more nutrients per 500 calories - Cookies, chocolate cream covered biscuit sticks or Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free?

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate cream covered biscuit sticks	9%	45%	46%
Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free	10%	31%	59%

Macro Nutrients

	Cookies, chocolate cream covered biscuit sticks	Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	26% 25g	18% 17.5g	97g per day for Men 19-50 years
Saturated Fat	44% 14g	7.1% 2.27g	32g per day for Men 19-50 years
Omega 3	0.49% 0.008g	63.5% 1g	1.6g per day for Men 19-50 years
Omega 6	44% 7.5g	32.5% 5.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	44% 57g	56.7% 73.7g	130g per day for Men 19-50 years
Sugars	38.6% 28g	1.2% 0.88g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0.88g	g per day for Men 19-50 years
Fiber	14.7% 5.6g	21.6% 8.22g	38g per day for Men 19-50 years
Protein	20% 11g	21.4% 12g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate cream covered biscuit sticks	Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free	Recommended Dietary Allowance
Vitamin A	0.12% 1.1μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.6% 0.079mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	12.7% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.5% 0.72mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	18.4% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.13% 0.054mg	31.2% 0.41mg	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	4.75% 19μg	9.6% 38.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	18.6% 0.45μg	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	66% 9.92mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.6% 1.9μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate cream covered biscuit sticks	Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free	Recommended Dietary Allowance
Calcium	5.6% 56mg	27% 270mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	62% 0.56mg	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	12.6% 1mg	36.7% 2.94mg	8mg per day for Men 19-50 years
Magnesium	9.6% 40.3mg	39% 163mg	420mg per day for Men 19-50 years
Manganese	NA	115% 2.65mg	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	29.4% 206mg	55.5% 388mg	700mg per day for Men 19-50 years
Potassium	5.95% 202mg	11% 372mg	3400mg per day for Men 19-50 years
Selenium	30% 16.4μg	32.5% 18μg	55μg per day for Men 19-50 years
Sodium	16% 238mg	27% 406mg	1500mg per day for Men 19-50 years
Zinc	9.15% 1mg	25% 2.74mg	11mg per day for Men 19-50 years
Water	0.46% 17g	0.097% 3.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cookies, chocolate cream covered biscuit sticks vs Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free:

• Cookies, chocolate cream covered biscuit sticks have 1.4 times more Vitamin B2 than Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free.
• While Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free contain 7 times more Vitamin B3, 7.6 times more Vitamin B6 and 2 times more Vitamin B9 than Cookies, chocolate cream covered biscuit sticks.

Comparing minerals per 500 calories for Cookies, chocolate cream covered biscuit sticks vs Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free:

• Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free contain 4.8 times more Calcium, 2.2 times more Copper, 2.9 times more Iron, 4.1 times more Magnesium, 1.9 times more Phosphorus, 1.8 times more Potassium, 1.7 times more Sodium and 2.7 times more Zinc than Cookies, chocolate cream covered biscuit sticks.
• Both Cookies, chocolate cream covered biscuit sticks and Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free have similar amounts of Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cookies, chocolate cream covered biscuit sticks have 1.4 times more Fat, 6.2 times more Saturated Fat, 1.4 times more Omega 6 and 31.9 times more Sugars than Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free.
• While Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free contain 129.7 times more Omega 3, 1.3 times more Carbohydrate and 1.5 times more Fiber than Cookies, chocolate cream covered biscuit sticks.
• Both Cookies, chocolate cream covered biscuit sticks and Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free have similar amounts of Energy and Protein per 500 kcal.
• Both Cookies, chocolate cream covered biscuit sticks as well as Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free have insufficient amounts of Glucose and Sucrose in 500 kcal.