Comparing Nutrients in 500 calories Cookies, chocolate, made with rice cereal VS Crackers, whole grain, sandwich-type, with peanut butter filling

Weight per 500 calories

• Cookies, chocolate, made with rice cereal: 114g
• Crackers, whole grain, sandwich-type, with peanut butter filling: 108g

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, made with rice cereal or Crackers, whole grain, sandwich-type, with peanut butter filling?

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate, made with rice cereal	3%	40%	57%
Crackers, whole grain, sandwich-type, with peanut butter filling	12%	41%	47%

Macro Nutrients

	Cookies, chocolate, made with rice cereal	Crackers, whole grain, sandwich-type, with peanut butter filling	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	22.7% 22g	23.5% 22.8g	97g per day for Men 19-50 years
Saturated Fat	40% 13g	15.2% 4.87g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	32% 0.51g	1.6g per day for Men 19-50 years
Omega 6	19% 3.25g	25.4% 4.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.3% 72g	45% 58.7g	130g per day for Men 19-50 years
Sugars	63% 46g	14% 10g	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	4.8% 1.8g	26.6% 10g	38g per day for Men 19-50 years
Protein	6.55% 3.67g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate, made with rice cereal	Crackers, whole grain, sandwich-type, with peanut butter filling	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.46mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4.02mg	42% 6.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.7% 0.37mg	18% 0.24mg	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	6.8% 27.3μg	20% 79.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	3.3% 0.08μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	15% 2.23mg	19% 2.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.8% 4.55μg	4.03% 4.84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate, made with rice cereal	Crackers, whole grain, sandwich-type, with peanut butter filling	Recommended Dietary Allowance
Calcium	3.64% 36.4mg	3.55% 35.5mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	37% 0.33mg	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	35.4% 2.83mg	41.3% 3.3mg	8mg per day for Men 19-50 years
Magnesium	10.3% 43mg	27.4% 115mg	420mg per day for Men 19-50 years
Manganese	NA	NA	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	15.6% 109mg	39.3% 275mg	700mg per day for Men 19-50 years
Potassium	7.6% 258mg	10.4% 355mg	3400mg per day for Men 19-50 years
Selenium	19.2% 10.6μg	36.6% 20μg	55μg per day for Men 19-50 years
Sodium	16% 239mg	45.5% 683mg	1500mg per day for Men 19-50 years
Zinc	6.92% 0.76mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	0.4% 14.8g	0.21% 7.87g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cookies, chocolate, made with rice cereal vs Crackers, whole grain, sandwich-type, with peanut butter filling:

• Cookies, chocolate, made with rice cereal have 1.8 times more Vitamin B2 and 1.6 times more Vitamin B6 than Crackers, whole grain, sandwich-type, with peanut butter filling.
• While Crackers, whole grain, sandwich-type, with peanut butter filling contain 1.7 times more Vitamin B3, 2.9 times more Vitamin B9 and 1.3 times more Vitamin E than Cookies, chocolate, made with rice cereal.
• Both Cookies, chocolate, made with rice cereal and Crackers, whole grain, sandwich-type, with peanut butter filling have similar amounts of Vitamin B1 per 500 kcal.
• Both Cookies, chocolate, made with rice cereal as well as Crackers, whole grain, sandwich-type, with peanut butter filling have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Cookies, chocolate, made with rice cereal vs Crackers, whole grain, sandwich-type, with peanut butter filling:

• Crackers, whole grain, sandwich-type, with peanut butter filling contain 1.6 times more Copper, 2.7 times more Magnesium, 2.5 times more Phosphorus, 1.4 times more Potassium, 1.9 times more Selenium, 2.9 times more Sodium and 2.9 times more Zinc than Cookies, chocolate, made with rice cereal.
• Both Cookies, chocolate, made with rice cereal and Crackers, whole grain, sandwich-type, with peanut butter filling have similar amounts of Iron per 500 kcal.
• Both Cookies, chocolate, made with rice cereal as well as Crackers, whole grain, sandwich-type, with peanut butter filling have insufficient amounts of Calcium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cookies, chocolate, made with rice cereal have 2.6 times more Saturated Fat, 1.2 times more Carbohydrate and 4.5 times more Sugars than Crackers, whole grain, sandwich-type, with peanut butter filling.
• While Crackers, whole grain, sandwich-type, with peanut butter filling contain 2.9 times more Omega 3, 1.3 times more Omega 6, 5.6 times more Fiber and 4.1 times more Protein than Cookies, chocolate, made with rice cereal.
• Both Cookies, chocolate, made with rice cereal and Crackers, whole grain, sandwich-type, with peanut butter filling have similar amounts of Energy and Fat per 500 kcal.
• Both Cookies, chocolate, made with rice cereal as well as Crackers, whole grain, sandwich-type, with peanut butter filling have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.