Comparing Nutrients in 500 calories Crackers, flavored, fish-shaped VS Cookies, gluten-free, chocolate wafer

Weight per 500 calories

• Crackers, flavored, fish-shaped: 108g
• Cookies, gluten-free, chocolate wafer: 92g

Both foods have similar energy densities which is very high in comparison to other foods.

Which food has more nutrients per 500 calories - Crackers, flavored, fish-shaped or Cookies, gluten-free, chocolate wafer?

Macros Ratio

	Protein	Fat	Carbs
Crackers, flavored, fish-shaped	9%	34%	57%
Cookies, gluten-free, chocolate wafer	3%	51%	46%

Macro Nutrients

	Crackers, flavored, fish-shaped	Cookies, gluten-free, chocolate wafer	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	19.7% 19g	29% 28g	97g per day for Men 19-50 years
Saturated Fat	6.95% 2.22g	44% 14g	32g per day for Men 19-50 years
Omega 3	28.4% 0.45g	7.16% 0.11g	1.6g per day for Men 19-50 years
Omega 6	22% 3.76g	11.6% 1.97g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	54.6% 71g	44.7% 58g	130g per day for Men 19-50 years
Sugars	1.76% 1.27g	52.3% 38g	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	0.13% 0.097g	0% 0g	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	% 0.32g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 34.3g	g per day for Men 19-50 years
Fiber	8.8% 3.35g	3.9% 1.48g	38g per day for Men 19-50 years
Protein	19.6% 11g	6.7% 3.75g	56g per day for Men 19-50 years

Vitamins

	Crackers, flavored, fish-shaped	Cookies, gluten-free, chocolate wafer	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	73% 0.88mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.7% 0.56mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.3% 6.92mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.3% 0.71mg	7.95% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.06% 0.092mg	NA	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	41.3% 165μg	NA	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	26.5% 3.97mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25% 30μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, flavored, fish-shaped	Cookies, gluten-free, chocolate wafer	Recommended Dietary Allowance
Calcium	8.96% 89.6mg	10% 101mg	1000mg per day for Men 19-50 years
Copper	16% 0.14mg	26.6% 0.24mg	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	62% 4.95mg	42.4% 3.4mg	8mg per day for Men 19-50 years
Magnesium	6.43% 27mg	9.02% 38mg	420mg per day for Men 19-50 years
Manganese	26.5% 0.61mg	16.5% 0.38mg	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	25.8% 180mg	19% 133mg	700mg per day for Men 19-50 years
Potassium	7.1% 242mg	9.24% 314mg	3400mg per day for Men 19-50 years
Selenium	7.85% 4.3μg	NA	55μg per day for Men 19-50 years
Sodium	70% 1048mg	7.5% 113mg	1500mg per day for Men 19-50 years
Zinc	10.7% 1.18mg	6.55% 0.72mg	11mg per day for Men 19-50 years
Water	0.1% 3.7g	0.034% 1.27g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Crackers, flavored, fish-shaped vs Cookies, gluten-free, chocolate wafer:

• Crackers, flavored, fish-shaped have 1.8 times more Vitamin B5 than Cookies, gluten-free, chocolate wafer.

Comparing minerals per 500 calories for Crackers, flavored, fish-shaped vs Cookies, gluten-free, chocolate wafer:

• Crackers, flavored, fish-shaped have 1.5 times more Iron, 1.6 times more Manganese, 1.4 times more Phosphorus, 9.3 times more Sodium and 1.6 times more Zinc than Cookies, gluten-free, chocolate wafer.
• While Cookies, gluten-free, chocolate wafer contain 1.7 times more Copper, 1.4 times more Magnesium and 1.3 times more Potassium than Crackers, flavored, fish-shaped.
• Both Crackers, flavored, fish-shaped and Cookies, gluten-free, chocolate wafer have similar amounts of Calcium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Crackers, flavored, fish-shaped have 4 times more Omega 3, 1.9 times more Omega 6, 1.2 times more Carbohydrate, 2.3 times more Fiber and 2.9 times more Protein than Cookies, gluten-free, chocolate wafer.
• While Cookies, gluten-free, chocolate wafer contain 1.5 times more Fat, 6.4 times more Saturated Fat and 29.7 times more Sugars than Crackers, flavored, fish-shaped.
• Both Crackers, flavored, fish-shaped and Cookies, gluten-free, chocolate wafer have similar amounts of Energy per 500 kcal.
• Both Crackers, flavored, fish-shaped as well as Cookies, gluten-free, chocolate wafer have insufficient amounts of Fructose, Glucose and Sucrose in 500 kcal.