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

Weight per 500 calories

• Crackers, flavored, fish-shaped: 108g
• Cookies, gluten-free, lemon wafer: 97g

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, lemon wafer?

Macros Ratio

	Protein	Fat	Carbs
Crackers, flavored, fish-shaped	9%	34%	57%
Cookies, gluten-free, lemon wafer	0%	42%	58%

Macro Nutrients

	Crackers, flavored, fish-shaped	Cookies, gluten-free, lemon wafer	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	19.7% 19g	24.2% 23.5g	97g per day for Men 19-50 years
Saturated Fat	6.95% 2.22g	32% 10g	32g per day for Men 19-50 years
Omega 3	28.4% 0.45g	5.95% 0.095g	1.6g per day for Men 19-50 years
Omega 6	22% 3.76g	14.6% 2.5g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	54.6% 71g	55.6% 72.2g	130g per day for Men 19-50 years
Sugars	1.76% 1.27g	56.7% 41g	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	% 41g	g per day for Men 19-50 years
Fiber	8.8% 3.35g	0% 0g	38g per day for Men 19-50 years
Protein	19.6% 11g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Crackers, flavored, fish-shaped	Cookies, gluten-free, lemon 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	3.64% 0.044mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.7% 0.56mg	5.53% 0.072mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.3% 6.92mg	0.39% 0.063mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.3% 0.71mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.06% 0.092mg	0% 0mg	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	0% 0μg	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	20% 3.03mg	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, lemon wafer	Recommended Dietary Allowance
Calcium	8.96% 89.6mg	0.87% 8.74mg	1000mg per day for Men 19-50 years
Copper	16% 0.14mg	0% 0mg	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	2.2% 0.17mg	8mg per day for Men 19-50 years
Magnesium	6.43% 27mg	0.69% 2.9mg	420mg per day for Men 19-50 years
Manganese	26.5% 0.61mg	0.8% 0.018mg	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	5.4% 38mg	700mg per day for Men 19-50 years
Potassium	7.1% 242mg	1.03% 35mg	3400mg per day for Men 19-50 years
Selenium	7.85% 4.3μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	70% 1048mg	7.2% 108mg	1500mg per day for Men 19-50 years
Zinc	10.7% 1.18mg	0.26% 0.029mg	11mg per day for Men 19-50 years
Water	0.1% 3.7g	0.029% 1.1g	3700g per day for Men 19-50 years

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

• Crackers, flavored, fish-shaped have 20.1 times more Vitamin B1, 7.7 times more Vitamin B2, 109.7 times more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and 1.3 times more Vitamin E than Cookies, gluten-free, lemon wafer.

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

• Crackers, flavored, fish-shaped have 10.3 times more Calcium, more Copper, 28.3 times more Iron, 9.3 times more Magnesium, 33.1 times more Manganese, 4.8 times more Phosphorus, 6.9 times more Potassium, more Selenium, 9.7 times more Sodium and 40.4 times more Zinc than Cookies, gluten-free, lemon wafer.

Comparison of macro-nutrients per 500 calories:

• Crackers, flavored, fish-shaped have 4.8 times more Omega 3, 1.5 times more Omega 6, more Fiber and more Protein than Cookies, gluten-free, lemon wafer.
• While Cookies, gluten-free, lemon wafer contain 4.6 times more Saturated Fat and 32.2 times more Sugars than Crackers, flavored, fish-shaped.
• Both Crackers, flavored, fish-shaped and Cookies, gluten-free, lemon wafer have similar amounts of Energy, Fat and Carbohydrate per 500 kcal.
• Both Crackers, flavored, fish-shaped as well as Cookies, gluten-free, lemon wafer have insufficient amounts of Fructose, Glucose and Sucrose in 500 kcal.