Comparing Nutrients in 500 calories Cookies, coconut macaroon VS Crackers, sandwich-type, peanut butter filled, reduced fat

Weight per 500 calories

• Cookies, coconut macaroon: 109g
• Crackers, sandwich-type, peanut butter filled, reduced fat: 114g

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, coconut macaroon or Crackers, sandwich-type, peanut butter filled, reduced fat?

Macros Ratio

	Protein	Fat	Carbs
Cookies, coconut macaroon	3%	44%	53%
Crackers, sandwich-type, peanut butter filled, reduced fat	8%	34%	58%

Macro Nutrients

	Cookies, coconut macaroon	Crackers, sandwich-type, peanut butter filled, reduced fat	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	25.3% 24.5g	19.7% 19g	97g per day for Men 19-50 years
Saturated Fat	68.3% 22g	9.93% 3.18g	32g per day for Men 19-50 years
Omega 3	3.26% 0.052g	4.3% 0.069g	1.6g per day for Men 19-50 years
Omega 6	4.87% 0.83g	44.8% 7.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51% 66.5g	56% 72.6g	130g per day for Men 19-50 years
Sugars	67.7% 49g	17.5% 12.7g	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	14.6% 5.54g	8.43% 3.2g	38g per day for Men 19-50 years
Protein	5.86% 3.3g	17% 9.53g	56g per day for Men 19-50 years

Vitamins

	Cookies, coconut macaroon	Crackers, sandwich-type, peanut butter filled, reduced fat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.8% 0.022mg	43.3% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5% 0.065mg	26.6% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.5% 0.24mg	33.5% 5.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	8.5% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.03% 0.1mg	6.42% 0.084mg	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	0.82% 3.26μg	31.8% 127μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	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	1.38% 0.21mg	14% 2.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1% 1.2μg	2.86% 3.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, coconut macaroon	Crackers, sandwich-type, peanut butter filled, reduced fat	Recommended Dietary Allowance
Calcium	0.54% 5.43mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	32.5% 0.29mg	16.5% 0.15mg	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	11% 0.89mg	43% 3.43mg	8mg per day for Men 19-50 years
Magnesium	7.5% 31.5mg	8.17% 34.3mg	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	10.6% 74mg	16% 111mg	700mg per day for Men 19-50 years
Potassium	3.93% 134mg	4.1% 140mg	3400mg per day for Men 19-50 years
Selenium	13.4% 7.4μg	40.6% 22.3μg	55μg per day for Men 19-50 years
Sodium	17.5% 262mg	48.7% 731mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	6.97% 0.77mg	11mg per day for Men 19-50 years
Water	0.34% 12.5g	0.29% 10.7g	3700g per day for Men 19-50 years

Cookies, Coconut Macaroon VS Crackers, Sandwich-type, Peanut Butter Filled, Reduced Fat Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cookies, coconut macaroon or Crackers, sandwich-type, peanut butter filled, reduced fat?

Lets compare vitamin content per 500 calories of Cookies, coconut macaroon vs Crackers, sandwich-type, peanut butter filled, reduced fat:

• 500 kcal of Crackers, sandwich-type, peanut butter filled, reduced fat contain 23.9 times more Vitamin B1, 5.3 times more Vitamin B2, 22.4 times more Vitamin B3, 38.9 times more Vitamin B9 and 10.3 times more Vitamin E than Cookies, coconut macaroon.
• 500 calories of Cookies, coconut macaroon have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B9 and Vitamin E
• Both Cookies, coconut macaroon as well as Crackers, sandwich-type, peanut butter filled, reduced fat have insufficient amounts of Vitamin A, Vitamin B6, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Cookies, coconut macaroon vs Crackers, sandwich-type, peanut butter filled, reduced fat:

• 500 calories of Cookies, coconut macaroon have 2 times more Copper than Crackers, sandwich-type, peanut butter filled, reduced fat.
• While 500 kcal of Crackers, sandwich-type, peanut butter filled, reduced fat contain 3.9 times more Iron, 1.5 times more Phosphorus, 3 times more Selenium and 2.8 times more Sodium than Cookies, coconut macaroon.
• Both Cookies, coconut macaroon as well as Crackers, sandwich-type, peanut butter filled, reduced fat lack sufficient amounts of Calcium, Magnesium, Potassium and Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cookies, coconut macaroon have 1.3 times more Fat, 6.9 times more Saturated Fat, 3.9 times more Sugars and 1.7 times more Fiber than Crackers, sandwich-type, peanut butter filled, reduced fat.
• While 500 kcal of Crackers, sandwich-type, peanut butter filled, reduced fat contain 9.2 times more Omega 6 and 2.9 times more Protein than Cookies, coconut macaroon.
• Both Cookies, coconut macaroon and Crackers, sandwich-type, peanut butter filled, reduced fat offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Cookies, coconut macaroon provide inadequate amounts of Omega 6 and Protein
• 500 calories of Crackers, sandwich-type, peanut butter filled, reduced fat provide inadequate amounts of Fiber
• Both Cookies, coconut macaroon as well as Crackers, sandwich-type, peanut butter filled, reduced fat provide inadequate amounts of Omega 3 in 500 calories.