Comparing Nutrients in 500 calories Cookies, sugar wafer, with creme filling, sugar free VS Crackers, matzo, plain

Weight per 500 calories

• Cookies, sugar wafer, with creme filling, sugar free: 94g
• Crackers, matzo, plain: 127g

Cookies, sugar wafer, with creme filling, sugar free have 1.3 times more energy per 100g than Crackers, matzo, plain. It has very high energy density when compared to other foods. Crackers, matzo, plain having high energy density.

Discover which food has more nutrients per 500 calories - Cookies, sugar wafer, with creme filling, sugar free or Crackers, matzo, plain?

Macros Ratio

	Protein	Fat	Carbs
Cookies, sugar wafer, with creme filling, sugar free	3%	48%	49%
Crackers, matzo, plain	10%	3%	87%

Macro Nutrients

	Cookies, sugar wafer, with creme filling, sugar free	Crackers, matzo, plain	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	27.7% 27g	1.83% 1.77g	97g per day for Men 19-50 years
Saturated Fat	12.5% 4g	0.89% 0.29g	32g per day for Men 19-50 years
Omega 3	43.7% 0.7g	2.53% 0.041g	1.6g per day for Men 19-50 years
Omega 6	55.4% 9.42g	4.24% 0.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48% 62.4g	81.5% 106g	130g per day for Men 19-50 years
Sugars	0% 0g	0.51% 0.37g	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	35.4% 13.5g	10% 3.8g	38g per day for Men 19-50 years
Protein	6% 3.36g	22.6% 12.7g	56g per day for Men 19-50 years

Vitamins

	Cookies, sugar wafer, with creme filling, sugar free	Crackers, matzo, plain	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	41% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	30.8% 4.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.85% 0.092mg	11.2% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.65% 0.008mg	11% 0.15mg	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	9.9% 39.5μg	5.38% 21.5μg	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	19.3% 2.9mg	0.51% 0.076mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.04% 2.45μg	0.32% 0.38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, sugar wafer, with creme filling, sugar free	Crackers, matzo, plain	Recommended Dietary Allowance
Calcium	0% 0mg	1.65% 16.5mg	1000mg per day for Men 19-50 years
Copper	3.98% 0.036mg	8.44% 0.076mg	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	15% 1.2mg	50% 4mg	8mg per day for Men 19-50 years
Magnesium	1.57% 6.6mg	7.53% 31.6mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	35.8% 0.82mg	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	5.4% 37.7mg	16% 113mg	700mg per day for Men 19-50 years
Potassium	1.58% 53.7mg	4.17% 142mg	3400mg per day for Men 19-50 years
Selenium	10.8% 5.93μg	85% 46.7μg	55μg per day for Men 19-50 years
Sodium	4.46% 67mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	1.7% 0.19mg	7.83% 0.86mg	11mg per day for Men 19-50 years
Water	0.018% 0.66g	0.15% 5.44g	3700g per day for Men 19-50 years

Cookies, Sugar Wafer, With Creme Filling, Sugar Free VS Crackers, Matzo, Plain Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cookies, sugar wafer, with creme filling, sugar free or Crackers, matzo, plain?

Lets compare vitamin content per 500 calories of Cookies, sugar wafer, with creme filling, sugar free vs Crackers, matzo, plain:

• 500 calories of Cookies, sugar wafer, with creme filling, sugar free have 38.2 times more Vitamin E than Crackers, matzo, plain.
• While 500 kcal of Crackers, matzo, plain contain 2.2 times more Vitamin B1, 2.6 times more Vitamin B2, 2.9 times more Vitamin B3, 6.1 times more Vitamin B5 and 17.2 times more Vitamin B6 than Cookies, sugar wafer, with creme filling, sugar free.
• 500 calories of Cookies, sugar wafer, with creme filling, sugar free have insufficient amounts of Vitamin B5 and Vitamin B6
• 500 calories of Crackers, matzo, plain have insufficient amounts of Vitamin E
• Both Cookies, sugar wafer, with creme filling, sugar free as well as Crackers, matzo, plain have insufficient amounts of Vitamin A, Vitamin B9, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Cookies, sugar wafer, with creme filling, sugar free vs Crackers, matzo, plain:

• 500 kcal of Crackers, matzo, plain contain 3.3 times more Iron, 3.4 times more Manganese, 3 times more Phosphorus and 7.9 times more Selenium than Cookies, sugar wafer, with creme filling, sugar free.
• 500 calories of Cookies, sugar wafer, with creme filling, sugar free lack sufficient amounts of Phosphorus
• Both Cookies, sugar wafer, with creme filling, sugar free as well as Crackers, matzo, plain lack sufficient amounts of Calcium, Copper, Magnesium, Potassium and Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cookies, sugar wafer, with creme filling, sugar free have 15.2 times more Fat, 14 times more Saturated Fat, 17.3 times more Omega 3, 13.1 times more Omega 6 and 3.5 times more Fiber than Crackers, matzo, plain.
• While 500 kcal of Crackers, matzo, plain contain 1.7 times more Carbohydrate and 3.8 times more Protein than Cookies, sugar wafer, with creme filling, sugar free.
• Both Cookies, sugar wafer, with creme filling, sugar free and Crackers, matzo, plain offer comparable quantities of Energy per 500 calories.
• 500 calories of Cookies, sugar wafer, with creme filling, sugar free provide inadequate amounts of Protein
• 500 calories of Crackers, matzo, plain provide inadequate amounts of Omega 3, Omega 6 and Fiber