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

Weight per 500 calories

• Cookies, shortbread, reduced fat: 111g
• 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, shortbread, reduced fat or Crackers, sandwich-type, peanut butter filled, reduced fat?

Macros Ratio

	Protein	Fat	Carbs
Cookies, shortbread, reduced fat	5%	28%	67%
Crackers, sandwich-type, peanut butter filled, reduced fat	8%	34%	58%

Macro Nutrients

	Cookies, shortbread, reduced fat	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	16% 15.5g	19.7% 19g	97g per day for Men 19-50 years
Saturated Fat	16.3% 5.2g	9.93% 3.18g	32g per day for Men 19-50 years
Omega 3	11.6% 0.19g	4.3% 0.069g	1.6g per day for Men 19-50 years
Omega 6	34.6% 5.9g	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	65% 84.2g	56% 72.6g	130g per day for Men 19-50 years
Sugars	33% 24g	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	0.46% 0.33g	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	% 0.4g	NA	g per day for Men 19-50 years
Sucrose	% 23.3g	NA	g per day for Men 19-50 years
Fiber	3.8% 1.44g	8.43% 3.2g	38g per day for Men 19-50 years
Protein	10.6% 5.95g	17% 9.53g	56g per day for Men 19-50 years

Vitamins

	Cookies, shortbread, reduced fat	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	32.6% 0.39mg	43.3% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.8% 0.35mg	26.6% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	33.5% 5.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.36mg	8.5% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.05% 0.079mg	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	22.5% 90μg	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	18% 2.7mg	14% 2.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.23% 3.9μg	2.86% 3.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, shortbread, reduced fat	Crackers, sandwich-type, peanut butter filled, reduced fat	Recommended Dietary Allowance
Calcium	1.44% 14.4mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	11% 0.1mg	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	41.3% 3.3mg	43% 3.43mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.5mg	8.17% 34.3mg	420mg per day for Men 19-50 years
Manganese	19% 0.44mg	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	10.5% 73mg	16% 111mg	700mg per day for Men 19-50 years
Potassium	2.87% 98mg	4.1% 140mg	3400mg per day for Men 19-50 years
Selenium	12.5% 6.87μg	40.6% 22.3μg	55μg per day for Men 19-50 years
Sodium	42.2% 633mg	48.7% 731mg	1500mg per day for Men 19-50 years
Zinc	4.94% 0.54mg	6.97% 0.77mg	11mg per day for Men 19-50 years
Water	0.11% 4g	0.29% 10.7g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Cookies, shortbread, reduced fat have 1.3 times more Vitamin E than Crackers, sandwich-type, peanut butter filled, reduced fat.
• While 500 kcal of Crackers, sandwich-type, peanut butter filled, reduced fat contain 1.3 times more Vitamin B1, 1.5 times more Vitamin B3 and 1.4 times more Vitamin B9 than Cookies, shortbread, reduced fat.
• Both Cookies, shortbread, reduced fat and Crackers, sandwich-type, peanut butter filled, reduced fat provide similar amounts of Vitamin B2 per 500 calories.
• Both Cookies, shortbread, reduced fat as well as Crackers, sandwich-type, peanut butter filled, reduced fat have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B6, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 calories.

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

• 500 kcal of Crackers, sandwich-type, peanut butter filled, reduced fat contain 1.5 times more Copper, 1.5 times more Phosphorus and 3.2 times more Selenium than Cookies, shortbread, reduced fat.
• Both Cookies, shortbread, reduced fat and Crackers, sandwich-type, peanut butter filled, reduced fat contain similar levels of Iron and Sodium per 500 calories.
• Both Cookies, shortbread, reduced fat 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, shortbread, reduced fat have 1.6 times more Saturated Fat, 2.7 times more Omega 3 and 1.9 times more Sugars than Crackers, sandwich-type, peanut butter filled, reduced fat.
• While 500 kcal of Crackers, sandwich-type, peanut butter filled, reduced fat contain 1.3 times more Omega 6 and 1.6 times more Protein than Cookies, shortbread, reduced fat.
• Both Cookies, shortbread, reduced fat and Crackers, sandwich-type, peanut butter filled, reduced fat offer comparable quantities of Energy, Fat and Carbohydrate per 500 calories.
• 500 calories of Crackers, sandwich-type, peanut butter filled, reduced fat provide inadequate amounts of Omega 3
• Both Cookies, shortbread, reduced fat as well as Crackers, sandwich-type, peanut butter filled, reduced fat provide inadequate amounts of Fiber in 500 calories.