Comparing Nutrients in 500 calories Cookies, gluten-free, chocolate wafer VS Crackers, whole grain, sandwich-type, with peanut butter filling

Weight per 500 calories

• Cookies, gluten-free, chocolate wafer: 92g
• 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.

Discover which food has more nutrients per 500 calories - Cookies, gluten-free, chocolate wafer or Crackers, whole grain, sandwich-type, with peanut butter filling?

Macros Ratio

	Protein	Fat	Carbs
Cookies, gluten-free, chocolate wafer	3%	51%	46%
Crackers, whole grain, sandwich-type, with peanut butter filling	12%	41%	47%

Macro Nutrients

	Cookies, gluten-free, chocolate wafer	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	29% 28g	23.5% 22.8g	97g per day for Men 19-50 years
Saturated Fat	44% 14g	15.2% 4.87g	32g per day for Men 19-50 years
Omega 3	7.16% 0.11g	32% 0.51g	1.6g per day for Men 19-50 years
Omega 6	11.6% 1.97g	25.4% 4.3g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44.7% 58g	45% 58.7g	130g per day for Men 19-50 years
Sugars	52.3% 38g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 34.3g	NA	g per day for Men 19-50 years
Fiber	3.9% 1.48g	26.6% 10g	38g per day for Men 19-50 years
Protein	6.7% 3.75g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Cookies, gluten-free, chocolate wafer	Crackers, whole grain, sandwich-type, with peanut butter filling	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	42% 6.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.95% 0.4mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	20% 79.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	19% 2.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.03% 4.84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, gluten-free, chocolate wafer	Crackers, whole grain, sandwich-type, with peanut butter filling	Recommended Dietary Allowance
Calcium	10% 101mg	3.55% 35.5mg	1000mg per day for Men 19-50 years
Copper	26.6% 0.24mg	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	42.4% 3.4mg	41.3% 3.3mg	8mg per day for Men 19-50 years
Magnesium	9.02% 38mg	27.4% 115mg	420mg per day for Men 19-50 years
Manganese	16.5% 0.38mg	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	19% 133mg	39.3% 275mg	700mg per day for Men 19-50 years
Potassium	9.24% 314mg	10.4% 355mg	3400mg per day for Men 19-50 years
Selenium	NA	36.6% 20μg	55μg per day for Men 19-50 years
Sodium	7.5% 113mg	45.5% 683mg	1500mg per day for Men 19-50 years
Zinc	6.55% 0.72mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	0.034% 1.27g	0.21% 7.87g	3700g per day for Men 19-50 years

Cookies, Gluten-free, Chocolate Wafer VS Crackers, Whole Grain, Sandwich-type, With Peanut Butter Filling Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cookies, gluten-free, chocolate wafer or Crackers, whole grain, sandwich-type, with peanut butter filling?

Lets compare vitamin content per 500 calories of Cookies, gluten-free, chocolate wafer vs Crackers, whole grain, sandwich-type, with peanut butter filling:

• Both Cookies, gluten-free, chocolate wafer and Crackers, whole grain, sandwich-type, with peanut butter filling have similar amounts of vitamins per 500 kcal

Comparing minerals per 500 calories for Cookies, gluten-free, chocolate wafer vs Crackers, whole grain, sandwich-type, with peanut butter filling:

• 500 calories of Cookies, gluten-free, chocolate wafer have 2.8 times more Calcium than Crackers, whole grain, sandwich-type, with peanut butter filling.
• While 500 kcal of Crackers, whole grain, sandwich-type, with peanut butter filling contain 1.4 times more Copper, 3 times more Magnesium, 2.1 times more Phosphorus, 6.1 times more Sodium and 3.1 times more Zinc than Cookies, gluten-free, chocolate wafer.
• Both Cookies, gluten-free, chocolate wafer and Crackers, whole grain, sandwich-type, with peanut butter filling contain similar levels of Iron per 500 calories.
• 500 calories of Cookies, gluten-free, chocolate wafer lack sufficient amounts of Magnesium, Potassium and Zinc
• 500 calories of Crackers, whole grain, sandwich-type, with peanut butter filling lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cookies, gluten-free, chocolate wafer have 1.2 times more Fat, 2.9 times more Saturated Fat and 3.7 times more Sugars than Crackers, whole grain, sandwich-type, with peanut butter filling.
• While 500 kcal of Crackers, whole grain, sandwich-type, with peanut butter filling contain 4.5 times more Omega 3, 2.2 times more Omega 6, 6.8 times more Fiber and 4 times more Protein than Cookies, gluten-free, chocolate wafer.
• Both Cookies, gluten-free, chocolate wafer and Crackers, whole grain, sandwich-type, with peanut butter filling offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Cookies, gluten-free, chocolate wafer provide inadequate amounts of Omega 3, Fiber and Protein