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

Weight per 500 calories

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

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

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

Macros Ratio

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

Macro Nutrients

	Crackers, sandwich-type, peanut butter filled, reduced fat	Cookies, sugar wafer, chocolate-covered	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	19.7% 19g	27% 26.2g	97g per day for Men 19-50 years
Saturated Fat	9.93% 3.18g	51.2% 16.4g	32g per day for Men 19-50 years
Omega 3	4.3% 0.069g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	44.8% 7.6g	21.7% 3.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56% 72.6g	48.3% 62.7g	130g per day for Men 19-50 years
Sugars	17.5% 12.7g	68% 49g	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	8.43% 3.2g	8.5% 3.23g	38g per day for Men 19-50 years
Protein	17% 9.53g	5.86% 3.28g	56g per day for Men 19-50 years

Vitamins

	Crackers, sandwich-type, peanut butter filled, reduced fat	Cookies, sugar wafer, chocolate-covered	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.11% 0.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43.3% 0.52mg	7.45% 0.089mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.6% 0.35mg	15.7% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.5% 5.36mg	3.8% 0.61mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.5% 0.43mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.42% 0.084mg	3.5% 0.046mg	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	31.8% 127μg	3.56% 14.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	5.94% 0.14μg	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	14% 2.13mg	13.7% 2.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.86% 3.43μg	5.47% 6.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, sandwich-type, peanut butter filled, reduced fat	Cookies, sugar wafer, chocolate-covered	Recommended Dietary Allowance
Calcium	0% 0mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	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	43% 3.43mg	14.7% 1.18mg	8mg per day for Men 19-50 years
Magnesium	8.17% 34.3mg	10% 42.8mg	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	4.1% 140mg	8.7% 296mg	3400mg per day for Men 19-50 years
Selenium	40.6% 22.3μg	9.33% 5.13μg	55μg per day for Men 19-50 years
Sodium	48.7% 731mg	8.75% 131mg	1500mg per day for Men 19-50 years
Zinc	6.97% 0.77mg	5.27% 0.58mg	11mg per day for Men 19-50 years
Water	0.29% 10.7g	0.044% 1.64g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Crackers, sandwich-type, peanut butter filled, reduced fat have 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 Crackers, sandwich-type, peanut butter filled, reduced fat and Cookies, sugar wafer, chocolate-covered 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 Crackers, sandwich-type, peanut butter filled, reduced fat as well as Cookies, sugar wafer, chocolate-covered 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 Crackers, sandwich-type, peanut butter filled, reduced fat vs Cookies, sugar wafer, chocolate-covered:

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

Comparison of macro-nutrients per 500 calories:

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