Comparing Nutrients in 500 calories Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour VS Cookies, chocolate cream covered biscuit sticks

Weight per 500 calories

• Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour: 110g
• Cookies, chocolate cream covered biscuit sticks: 112g

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

Which food has more nutrients per 500 calories - Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour or Cookies, chocolate cream covered biscuit sticks?

Macros Ratio

	Protein	Fat	Carbs
Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	2%	30%	68%
Cookies, chocolate cream covered biscuit sticks	9%	45%	46%

Macro Nutrients

	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Cookies, chocolate cream covered biscuit sticks	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	17.4% 17g	26% 25g	97g per day for Men 19-50 years
Saturated Fat	19.6% 6.26g	44% 14g	32g per day for Men 19-50 years
Omega 3	2.33% 0.037g	0.49% 0.008g	1.6g per day for Men 19-50 years
Omega 6	8.56% 1.46g	44% 7.5g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65% 84.4g	44% 57g	130g per day for Men 19-50 years
Sugars	5.9% 4.28g	38.6% 28g	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	0.45% 0.33g	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	% 0.44g	NA	g per day for Men 19-50 years
Sucrose	% 3.5g	NA	g per day for Men 19-50 years
Fiber	8.66% 3.3g	14.7% 5.6g	38g per day for Men 19-50 years
Protein	4.9% 2.74g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Cookies, chocolate cream covered biscuit sticks	Recommended Dietary Allowance
Vitamin A	NA	0.12% 1.1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.5% 0.066mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.43% 0.11mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.3% 0.69mg	4.5% 0.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.9% 0.077mg	4.13% 0.054mg	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	1.9% 7.68μg	4.75% 19μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	18.6% 0.45μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	66% 9.92mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.6% 1.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Cookies, chocolate cream covered biscuit sticks	Recommended Dietary Allowance
Calcium	3.07% 30.7mg	5.6% 56mg	1000mg per day for Men 19-50 years
Copper	10.6% 0.095mg	28% 0.25mg	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	7.68% 0.61mg	12.6% 1mg	8mg per day for Men 19-50 years
Magnesium	3.9% 16.4mg	9.6% 40.3mg	420mg per day for Men 19-50 years
Manganese	14.3% 0.33mg	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	8.93% 62.5mg	29.4% 206mg	700mg per day for Men 19-50 years
Potassium	2.77% 94mg	5.95% 202mg	3400mg per day for Men 19-50 years
Selenium	NA	30% 16.4μg	55μg per day for Men 19-50 years
Sodium	65% 976mg	16% 238mg	1500mg per day for Men 19-50 years
Zinc	4.4% 0.48mg	9.15% 1mg	11mg per day for Men 19-50 years
Water	0.073% 2.7g	0.46% 17g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour vs Cookies, chocolate cream covered biscuit sticks:

• Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have 1.4 times more Vitamin B6 than Cookies, chocolate cream covered biscuit sticks.
• While Cookies, chocolate cream covered biscuit sticks contain 2 times more Vitamin B2 than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.
• Both Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour and Cookies, chocolate cream covered biscuit sticks have similar amounts of Vitamin B1 per 500 kcal.
• Both Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour as well as Cookies, chocolate cream covered biscuit sticks have insufficient amounts of Vitamin B3 and Vitamin B9 in 500 kcal.

Comparing minerals per 500 calories for Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour vs Cookies, chocolate cream covered biscuit sticks:

• Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have 4.1 times more Sodium than Cookies, chocolate cream covered biscuit sticks.
• While Cookies, chocolate cream covered biscuit sticks contain 1.8 times more Calcium, 2.6 times more Copper, 1.6 times more Iron, 2.4 times more Magnesium, 3.3 times more Phosphorus, 2.1 times more Potassium and 2.1 times more Zinc than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.

Comparison of macro-nutrients per 500 calories:

• Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have 1.5 times more Carbohydrate than Cookies, chocolate cream covered biscuit sticks.
• While Cookies, chocolate cream covered biscuit sticks contain 1.5 times more Fat, 2.2 times more Saturated Fat, 5.2 times more Omega 6, 6.5 times more Sugars, 1.7 times more Fiber and 4.1 times more Protein than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.
• Both Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour and Cookies, chocolate cream covered biscuit sticks have similar amounts of Energy per 500 kcal.
• Both Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour as well as Cookies, chocolate cream covered biscuit sticks have insufficient amounts of Omega 3, Glucose and Sucrose in 500 kcal.