Comparing Nutrients in 500 calories Cookies, shortbread, reduced fat VS Crackers, standard snack-type, with whole wheat

Weight per 500 calories

• Cookies, shortbread, reduced fat: 111g
• 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, shortbread, reduced fat or Crackers, standard snack-type, with whole wheat?

Macros Ratio

	Protein	Fat	Carbs
Cookies, shortbread, reduced fat	5%	28%	67%
Crackers, standard snack-type, with whole wheat	6%	35%	59%

Macro Nutrients

	Cookies, shortbread, reduced fat	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	16% 15.5g	20% 19.3g	97g per day for Men 19-50 years
Saturated Fat	16.3% 5.2g	14.7% 4.7g	32g per day for Men 19-50 years
Omega 3	11.6% 0.19g	60.2% 0.96g	1.6g per day for Men 19-50 years
Omega 6	34.6% 5.9g	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	65% 84.2g	56.8% 74g	130g per day for Men 19-50 years
Sugars	33% 24g	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	0.46% 0.33g	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	% 0.4g	% 0.26g	g per day for Men 19-50 years
Sucrose	% 23.3g	% 10.5g	g per day for Men 19-50 years
Fiber	3.8% 1.44g	14% 5.3g	38g per day for Men 19-50 years
Protein	10.6% 5.95g	14% 7.87g	56g per day for Men 19-50 years

Vitamins

	Cookies, shortbread, reduced fat	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	32.6% 0.39mg	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.8% 0.35mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	30% 4.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.36mg	10.3% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.05% 0.079mg	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	22.5% 90μg	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	18% 2.7mg	21% 3.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.23% 3.9μg	12.8% 15.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, shortbread, reduced fat	Crackers, standard snack-type, with whole wheat	Recommended Dietary Allowance
Calcium	1.44% 14.4mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	11% 0.1mg	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	41.3% 3.3mg	49.3% 3.94mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.5mg	12% 50.8mg	420mg per day for Men 19-50 years
Manganese	19% 0.44mg	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	10.5% 73mg	55% 384mg	700mg per day for Men 19-50 years
Potassium	2.87% 98mg	6.64% 226mg	3400mg per day for Men 19-50 years
Selenium	12.5% 6.87μg	17% 9.4μg	55μg per day for Men 19-50 years
Sodium	42.2% 633mg	54% 808mg	1500mg per day for Men 19-50 years
Zinc	4.94% 0.54mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	0.11% 4g	0.08% 2.95g	3700g per day for Men 19-50 years

Cookies, Shortbread, Reduced Fat VS Crackers, Standard Snack-type, With Whole Wheat Nutrients Per 500 Kcal

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

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

• 500 calories of Cookies, shortbread, reduced fat have 1.3 times more Vitamin B2 and 1.4 times more Vitamin B9 than Crackers, standard snack-type, with whole wheat.
• While 500 kcal of Crackers, standard snack-type, with whole wheat contain 1.3 times more Vitamin B3, 1.4 times more Vitamin B5, 2.5 times more Vitamin B6 and 4 times more Vitamin K than Cookies, shortbread, reduced fat.
• Both Cookies, shortbread, reduced fat and Crackers, standard snack-type, with whole wheat provide similar amounts of Vitamin B1 and Vitamin E per 500 calories.
• 500 calories of Cookies, shortbread, reduced fat have insufficient amounts of Vitamin B5, Vitamin B6 and Vitamin K
• Both Cookies, shortbread, reduced fat 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, shortbread, reduced fat vs Crackers, standard snack-type, with whole wheat:

• 500 kcal of Crackers, standard snack-type, with whole wheat contain 12.5 times more Calcium, 2.1 times more Copper, 3.3 times more Magnesium, 2.3 times more Manganese, 5.3 times more Phosphorus, 1.4 times more Selenium, 1.3 times more Sodium and 2.2 times more Zinc than Cookies, shortbread, reduced fat.
• Both Cookies, shortbread, reduced fat and Crackers, standard snack-type, with whole wheat contain similar levels of Iron per 500 calories.
• 500 calories of Cookies, shortbread, reduced fat lack sufficient amounts of Calcium, Magnesium and Zinc
• Both Cookies, shortbread, reduced fat 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, shortbread, reduced fat have 2.1 times more Sugars than Crackers, standard snack-type, with whole wheat.
• While 500 kcal of Crackers, standard snack-type, with whole wheat contain 5.2 times more Omega 3, 1.3 times more Omega 6, 3.7 times more Fiber and 1.3 times more Protein than Cookies, shortbread, reduced fat.
• Both Cookies, shortbread, reduced fat and Crackers, standard snack-type, with whole wheat offer comparable quantities of Energy, Fat, Saturated Fat and Carbohydrate per 500 calories.
• 500 calories of Cookies, shortbread, reduced fat provide inadequate amounts of Fiber