Comparing Nutrients in 500 calories Cookies, sugar wafer, chocolate-covered VS Crackers, sandwich-type, peanut butter filled, reduced fat

Weight per 500 calories

• Cookies, sugar wafer, chocolate-covered: 95g
• Crackers, sandwich-type, peanut butter filled, reduced fat: 114g

Cookies, sugar wafer, chocolate-covered have 1.2 times more energy per 100g than Crackers, sandwich-type, peanut butter filled, reduced fat. It has very high energy density when compared to other foods. Crackers, sandwich-type, peanut butter filled, reduced fat having very high energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Cookies, sugar wafer, chocolate-covered	3%	47%	50%
Crackers, sandwich-type, peanut butter filled, reduced fat	8%	34%	58%

Macro Nutrients

	Cookies, sugar wafer, chocolate-covered	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	27% 26.2g	19.7% 19g	97g per day for Men 19-50 years
Saturated Fat	51.2% 16.4g	9.93% 3.18g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	4.3% 0.069g	1.6g per day for Men 19-50 years
Omega 6	21.7% 3.7g	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	48.3% 62.7g	56% 72.6g	130g per day for Men 19-50 years
Sugars	68% 49g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	8.5% 3.23g	8.43% 3.2g	38g per day for Men 19-50 years
Protein	5.86% 3.28g	17% 9.53g	56g per day for Men 19-50 years

Vitamins

	Cookies, sugar wafer, chocolate-covered	Crackers, sandwich-type, peanut butter filled, reduced fat	Recommended Dietary Allowance
Vitamin A	0.11% 0.95μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.45% 0.089mg	43.3% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.7% 0.2mg	26.6% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.8% 0.61mg	33.5% 5.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	8.5% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.5% 0.046mg	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	3.56% 14.3μg	31.8% 127μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	5.94% 0.14μg	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	13.7% 2.05mg	14% 2.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.47% 6.56μg	2.86% 3.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, sugar wafer, chocolate-covered	Crackers, sandwich-type, peanut butter filled, reduced fat	Recommended Dietary Allowance
Calcium	0% 0mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	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	14.7% 1.18mg	43% 3.43mg	8mg per day for Men 19-50 years
Magnesium	10% 42.8mg	8.17% 34.3mg	420mg per day for Men 19-50 years
Manganese	NA	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	16% 111mg	16% 111mg	700mg per day for Men 19-50 years
Potassium	8.7% 296mg	4.1% 140mg	3400mg per day for Men 19-50 years
Selenium	9.33% 5.13μg	40.6% 22.3μg	55μg per day for Men 19-50 years
Sodium	8.75% 131mg	48.7% 731mg	1500mg per day for Men 19-50 years
Zinc	5.27% 0.58mg	6.97% 0.77mg	11mg per day for Men 19-50 years
Water	0.044% 1.64g	0.29% 10.7g	3700g per day for Men 19-50 years

Cookies, Sugar Wafer, Chocolate-covered VS Crackers, Sandwich-type, Peanut Butter Filled, Reduced Fat Nutrients Per 500 Kcal

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

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

• 500 kcal of Crackers, sandwich-type, peanut butter filled, reduced fat contain 5.8 times more Vitamin B1, 1.7 times more Vitamin B2, 8.8 times more Vitamin B3 and 8.9 times more Vitamin B9 than Cookies, sugar wafer, chocolate-covered.
• Both Cookies, sugar wafer, chocolate-covered and Crackers, sandwich-type, peanut butter filled, reduced fat provide similar amounts of Vitamin E per 500 calories.
• 500 calories of Cookies, sugar wafer, chocolate-covered have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin B9
• Both Cookies, sugar wafer, chocolate-covered as well as Crackers, sandwich-type, peanut butter filled, reduced fat have insufficient amounts of Vitamin A, Vitamin B6, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Cookies, sugar wafer, chocolate-covered vs Crackers, sandwich-type, peanut butter filled, reduced fat:

• 500 calories of Cookies, sugar wafer, chocolate-covered have 1.7 times more Copper and 1.2 times more Magnesium than Crackers, sandwich-type, peanut butter filled, reduced fat.
• While 500 kcal of Crackers, sandwich-type, peanut butter filled, reduced fat contain 2.9 times more Iron, 4.3 times more Selenium and 5.6 times more Sodium than Cookies, sugar wafer, chocolate-covered.
• Both Cookies, sugar wafer, chocolate-covered and Crackers, sandwich-type, peanut butter filled, reduced fat contain similar levels of Phosphorus per 500 calories.
• 500 calories of Cookies, sugar wafer, chocolate-covered lack sufficient amounts of Selenium
• 500 calories of Crackers, sandwich-type, peanut butter filled, reduced fat lack sufficient amounts of Magnesium
• Both Cookies, sugar wafer, chocolate-covered as well as Crackers, sandwich-type, peanut butter filled, reduced fat lack sufficient amounts of Calcium, Potassium and Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cookies, sugar wafer, chocolate-covered have 1.4 times more Fat, 5.2 times more Saturated Fat, 4 times more Omega 3 and 3.9 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 2.1 times more Omega 6 and 2.9 times more Protein than Cookies, sugar wafer, chocolate-covered.
• Both Cookies, sugar wafer, chocolate-covered and Crackers, sandwich-type, peanut butter filled, reduced fat offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Cookies, sugar wafer, chocolate-covered provide inadequate amounts of Protein
• 500 calories of Crackers, sandwich-type, peanut butter filled, reduced fat provide inadequate amounts of Omega 3
• Both Cookies, sugar wafer, chocolate-covered as well as Crackers, sandwich-type, peanut butter filled, reduced fat provide inadequate amounts of Fiber in 500 calories.