Comparing Nutrients in 500 calories Cookies, coconut macaroon VS Crackers, standard snack-type, with whole wheat

Weight per 500 calories

• Cookies, coconut macaroon: 109g
• Crackers, standard snack-type, with whole wheat: 108g

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, standard snack-type, with whole wheat?

Macros Ratio

	Protein	Fat	Carbs
Cookies, coconut macaroon	3%	44%	53%
Crackers, standard snack-type, with whole wheat	6%	35%	59%

Macro Nutrients

	Cookies, coconut macaroon	Crackers, standard snack-type, with whole wheat	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	25.3% 24.5g	20% 19.3g	97g per day for Men 19-50 years
Saturated Fat	68.3% 22g	14.7% 4.7g	32g per day for Men 19-50 years
Omega 3	3.26% 0.052g	60.2% 0.96g	1.6g per day for Men 19-50 years
Omega 6	4.87% 0.83g	44.7% 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	56.8% 74g	130g per day for Men 19-50 years
Sugars	67.7% 49g	15.5% 11.3g	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	0.27% 0.19g	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	% 0.26g	g per day for Men 19-50 years
Sucrose	NA	% 10.5g	g per day for Men 19-50 years
Fiber	14.6% 5.54g	14% 5.3g	38g per day for Men 19-50 years
Protein	5.86% 3.3g	14% 7.87g	56g per day for Men 19-50 years

Vitamins

	Cookies, coconut macaroon	Crackers, standard snack-type, with whole wheat	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	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5% 0.065mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.5% 0.24mg	30% 4.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	10.3% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.03% 0.1mg	15% 0.19mg	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	15.7% 62.6μg	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	21% 3.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1% 1.2μg	12.8% 15.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, coconut macaroon	Crackers, standard snack-type, with whole wheat	Recommended Dietary Allowance
Calcium	0.54% 5.43mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	32.5% 0.29mg	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	11% 0.89mg	49.3% 3.94mg	8mg per day for Men 19-50 years
Magnesium	7.5% 31.5mg	12% 50.8mg	420mg per day for Men 19-50 years
Manganese	NA	43% 0.99mg	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	55% 384mg	700mg per day for Men 19-50 years
Potassium	3.93% 134mg	6.64% 226mg	3400mg per day for Men 19-50 years
Selenium	13.4% 7.4μg	17% 9.4μg	55μg per day for Men 19-50 years
Sodium	17.5% 262mg	54% 808mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	0.34% 12.5g	0.08% 2.95g	3700g per day for Men 19-50 years

Cookies, Coconut Macaroon VS Crackers, Standard Snack-type, With Whole Wheat Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cookies, coconut macaroon or Crackers, standard snack-type, with whole wheat?

Lets compare vitamin content per 500 calories of Cookies, coconut macaroon vs Crackers, standard snack-type, with whole wheat:

• 500 kcal of Crackers, standard snack-type, with whole wheat contain 15.9 times more Vitamin B1, 4 times more Vitamin B2, 20.1 times more Vitamin B3, 1.9 times more Vitamin B6, 19.2 times more Vitamin B9, 15.2 times more Vitamin E and 12.8 times more Vitamin K than Cookies, coconut macaroon.
• 500 calories of Cookies, coconut macaroon have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin E and Vitamin K
• Both Cookies, coconut macaroon as well as Crackers, standard snack-type, with whole wheat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cookies, coconut macaroon vs Crackers, standard snack-type, with whole wheat:

• 500 calories of Cookies, coconut macaroon have 1.4 times more Copper than Crackers, standard snack-type, with whole wheat.
• While 500 kcal of Crackers, standard snack-type, with whole wheat contain 33.2 times more Calcium, 4.4 times more Iron, 1.6 times more Magnesium, 5.2 times more Phosphorus, 1.3 times more Selenium, 3.1 times more Sodium and 1.5 times more Zinc than Cookies, coconut macaroon.
• 500 calories of Cookies, coconut macaroon lack sufficient amounts of Calcium, Magnesium and Zinc
• Both Cookies, coconut macaroon as well as Crackers, standard snack-type, with whole wheat lack sufficient amounts of Potassium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cookies, coconut macaroon have 1.3 times more Fat, 4.7 times more Saturated Fat and 4.4 times more Sugars than Crackers, standard snack-type, with whole wheat.
• While 500 kcal of Crackers, standard snack-type, with whole wheat contain 18.5 times more Omega 3, 9.2 times more Omega 6 and 2.4 times more Protein than Cookies, coconut macaroon.
• Both Cookies, coconut macaroon and Crackers, standard snack-type, with whole wheat offer comparable quantities of Energy, Carbohydrate and Fiber per 500 calories.
• 500 calories of Cookies, coconut macaroon provide inadequate amounts of Omega 3, Omega 6 and Protein