Comparing Nutrients in 500 calories Cookies, gluten-free, chocolate wafer VS Crackers, flavored, fish-shaped

Weight per 500 calories

• Cookies, gluten-free, chocolate wafer: 92g
• Crackers, flavored, fish-shaped: 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, gluten-free, chocolate wafer or Crackers, flavored, fish-shaped?

Macros Ratio

	Protein	Fat	Carbs
Cookies, gluten-free, chocolate wafer	3%	51%	46%
Crackers, flavored, fish-shaped	9%	34%	57%

Macro Nutrients

	Cookies, gluten-free, chocolate wafer	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	29% 28g	19.7% 19g	97g per day for Men 19-50 years
Saturated Fat	44% 14g	6.95% 2.22g	32g per day for Men 19-50 years
Omega 3	7.16% 0.11g	28.4% 0.45g	1.6g per day for Men 19-50 years
Omega 6	11.6% 1.97g	22% 3.76g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	44.7% 58g	54.6% 71g	130g per day for Men 19-50 years
Sugars	52.3% 38g	1.76% 1.27g	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	0% 0g	0.13% 0.097g	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	% 0g	% 0.32g	g per day for Men 19-50 years
Sucrose	% 34.3g	% 0g	g per day for Men 19-50 years
Fiber	3.9% 1.48g	8.8% 3.35g	38g per day for Men 19-50 years
Protein	6.7% 3.75g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Cookies, gluten-free, chocolate wafer	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	73% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	43.3% 6.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.95% 0.4mg	14.3% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	7.06% 0.092mg	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	NA	41.3% 165μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	26.5% 3.97mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	25% 30μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, gluten-free, chocolate wafer	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Calcium	10% 101mg	8.96% 89.6mg	1000mg per day for Men 19-50 years
Copper	26.6% 0.24mg	16% 0.14mg	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	42.4% 3.4mg	62% 4.95mg	8mg per day for Men 19-50 years
Magnesium	9.02% 38mg	6.43% 27mg	420mg per day for Men 19-50 years
Manganese	16.5% 0.38mg	26.5% 0.61mg	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	19% 133mg	25.8% 180mg	700mg per day for Men 19-50 years
Potassium	9.24% 314mg	7.1% 242mg	3400mg per day for Men 19-50 years
Selenium	NA	7.85% 4.3μg	55μg per day for Men 19-50 years
Sodium	7.5% 113mg	70% 1048mg	1500mg per day for Men 19-50 years
Zinc	6.55% 0.72mg	10.7% 1.18mg	11mg per day for Men 19-50 years
Water	0.034% 1.27g	0.1% 3.7g	3700g per day for Men 19-50 years

Cookies, Gluten-free, Chocolate Wafer VS Crackers, Flavored, Fish-shaped Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cookies, gluten-free, chocolate wafer or Crackers, flavored, fish-shaped?

Lets compare vitamin content per 500 calories of Cookies, gluten-free, chocolate wafer vs Crackers, flavored, fish-shaped:

• 500 kcal of Crackers, flavored, fish-shaped contain 1.8 times more Vitamin B5 than Cookies, gluten-free, chocolate wafer.
• 500 calories of Cookies, gluten-free, chocolate wafer have insufficient amounts of Vitamin B5

Comparing minerals per 500 calories for Cookies, gluten-free, chocolate wafer vs Crackers, flavored, fish-shaped:

• 500 calories of Cookies, gluten-free, chocolate wafer have 1.7 times more Copper than Crackers, flavored, fish-shaped.
• While 500 kcal of Crackers, flavored, fish-shaped contain 1.5 times more Iron, 1.6 times more Manganese, 1.4 times more Phosphorus, 9.3 times more Sodium and 1.6 times more Zinc than Cookies, gluten-free, chocolate wafer.
• 500 calories of Cookies, gluten-free, chocolate wafer lack sufficient amounts of Zinc
• 500 calories of Crackers, flavored, fish-shaped lack sufficient amounts of Calcium
• Both Cookies, gluten-free, chocolate wafer as well as Crackers, flavored, fish-shaped lack sufficient amounts of Magnesium and Potassium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cookies, gluten-free, chocolate wafer have 1.5 times more Fat, 6.4 times more Saturated Fat and 29.7 times more Sugars than Crackers, flavored, fish-shaped.
• While 500 kcal of Crackers, flavored, fish-shaped contain 4 times more Omega 3, 1.9 times more Omega 6 and 2.9 times more Protein than Cookies, gluten-free, chocolate wafer.
• Both Cookies, gluten-free, chocolate wafer and Crackers, flavored, fish-shaped offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Cookies, gluten-free, chocolate wafer provide inadequate amounts of Omega 3 and Protein
• Both Cookies, gluten-free, chocolate wafer as well as Crackers, flavored, fish-shaped provide inadequate amounts of Fiber in 500 calories.