Comparing Nutrients in 500 calories Cookies, gluten-free, vanilla sandwich, with creme filling VS Crackers, flavored, fish-shaped

Weight per 500 calories

• Cookies, gluten-free, vanilla sandwich, with creme filling: 101g
• 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, vanilla sandwich, with creme filling or Crackers, flavored, fish-shaped?

Macros Ratio

	Protein	Fat	Carbs
Cookies, gluten-free, vanilla sandwich, with creme filling	2%	37%	61%
Crackers, flavored, fish-shaped	9%	34%	57%

Macro Nutrients

	Cookies, gluten-free, vanilla sandwich, with creme filling	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	21.4% 20.8g	19.7% 19g	97g per day for Men 19-50 years
Saturated Fat	22.2% 7.1g	6.95% 2.22g	32g per day for Men 19-50 years
Omega 3	27.3% 0.44g	28.4% 0.45g	1.6g per day for Men 19-50 years
Omega 6	14.4% 2.45g	22% 3.76g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	58.2% 75.7g	54.6% 71g	130g per day for Men 19-50 years
Sugars	65.3% 47.3g	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	0.53% 0.39g	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	% 0.89g	% 0.32g	g per day for Men 19-50 years
Sucrose	% 46g	% 0g	g per day for Men 19-50 years
Fiber	1.33% 0.51g	8.8% 3.35g	38g per day for Men 19-50 years
Protein	4.8% 2.7g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Cookies, gluten-free, vanilla sandwich, with creme filling	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	NA	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, vanilla sandwich, with creme filling	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Calcium	1.4% 14mg	8.96% 89.6mg	1000mg per day for Men 19-50 years
Copper	5.07% 0.046mg	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	4.3% 0.34mg	62% 4.95mg	8mg per day for Men 19-50 years
Magnesium	3.14% 13mg	6.43% 27mg	420mg per day for Men 19-50 years
Manganese	9.97% 0.23mg	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	5.65% 39.6mg	25.8% 180mg	700mg per day for Men 19-50 years
Potassium	3.13% 106mg	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	13.6% 204mg	70% 1048mg	1500mg per day for Men 19-50 years
Zinc	2.12% 0.23mg	10.7% 1.18mg	11mg per day for Men 19-50 years
Water	0.046% 1.7g	0.1% 3.7g	3700g per day for Men 19-50 years

Cookies, Gluten-free, Vanilla Sandwich, With Creme Filling VS Crackers, Flavored, Fish-shaped Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cookies, gluten-free, vanilla sandwich, with creme filling or Crackers, flavored, fish-shaped?

Lets compare vitamin content per 500 calories of Cookies, gluten-free, vanilla sandwich, with creme filling vs Crackers, flavored, fish-shaped:

• Both Cookies, gluten-free, vanilla sandwich, with creme filling and Crackers, flavored, fish-shaped have similar amounts of vitamins per 500 kcal

Comparing minerals per 500 calories for Cookies, gluten-free, vanilla sandwich, with creme filling vs Crackers, flavored, fish-shaped:

• 500 kcal of Crackers, flavored, fish-shaped contain 3.2 times more Copper, 14.3 times more Iron, 2.7 times more Manganese, 4.6 times more Phosphorus, 5.1 times more Sodium and 5 times more Zinc than Cookies, gluten-free, vanilla sandwich, with creme filling.
• 500 calories of Cookies, gluten-free, vanilla sandwich, with creme filling lack sufficient amounts of Copper, Iron, Manganese, Phosphorus and Zinc
• Both Cookies, gluten-free, vanilla sandwich, with creme filling as well as Crackers, flavored, fish-shaped lack sufficient amounts of Calcium, Magnesium and Potassium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cookies, gluten-free, vanilla sandwich, with creme filling have 3.2 times more Saturated Fat and 37.2 times more Sugars than Crackers, flavored, fish-shaped.
• While 500 kcal of Crackers, flavored, fish-shaped contain 1.5 times more Omega 6 and 4.1 times more Protein than Cookies, gluten-free, vanilla sandwich, with creme filling.
• Both Cookies, gluten-free, vanilla sandwich, with creme filling and Crackers, flavored, fish-shaped offer comparable quantities of Energy, Fat, Omega 3 and Carbohydrate per 500 calories.
• 500 calories of Cookies, gluten-free, vanilla sandwich, with creme filling provide inadequate amounts of Protein
• Both Cookies, gluten-free, vanilla sandwich, with creme filling as well as Crackers, flavored, fish-shaped provide inadequate amounts of Fiber in 500 calories.