Comparing Nutrients in 500 calories Crackers, snack, Goya Crackers VS Crackers, cream, Gamesa Sabrosas

Weight per 500 calories

• Crackers, snack, Goya Crackers: 116g
• Crackers, cream, Gamesa Sabrosas: 103g

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

Which food has more nutrients per 500 calories - Crackers, snack, Goya Crackers or Crackers, cream, Gamesa Sabrosas?

Macros Ratio

	Protein	Fat	Carbs
Crackers, snack, Goya Crackers	13%	28%	59%
Crackers, cream, Gamesa Sabrosas	6%	39%	55%

Macro Nutrients

	Crackers, snack, Goya Crackers	Crackers, cream, Gamesa Sabrosas	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	16% 15.4g	21.7% 21g	97g per day for Men 19-50 years
Saturated Fat	23% 7.3g	17.3% 5.54g	32g per day for Men 19-50 years
Omega 3	2.74% 0.044g	2.9% 0.046g	1.6g per day for Men 19-50 years
Omega 6	10% 1.72g	14.6% 2.5g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	57% 74.3g	51.3% 66.7g	130g per day for Men 19-50 years
Sugars	3.74% 2.7g	13.4% 9.68g	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	0.75% 0.54g	1.35% 0.98g	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	% 0g	% 0.95g	g per day for Men 19-50 years
Sucrose	% 0g	% 6.43g	g per day for Men 19-50 years
Fiber	11.5% 4.4g	6.52% 2.48g	38g per day for Men 19-50 years
Protein	29.4% 16.5g	13% 7.24g	56g per day for Men 19-50 years

Vitamins

	Crackers, snack, Goya Crackers	Crackers, cream, Gamesa Sabrosas	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	25.7% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	32.8% 5.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.55% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	5.17% 0.067mg	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	NA	38.5% 154μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	20% 0.48μg	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	NA	11% 1.64mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	15.4% 18.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, snack, Goya Crackers	Crackers, cream, Gamesa Sabrosas	Recommended Dietary Allowance
Calcium	1.85% 18.5mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	12.7% 0.11mg	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	81.7% 6.54mg	95% 7.62mg	8mg per day for Men 19-50 years
Magnesium	10.7% 45mg	6.15% 26mg	420mg per day for Men 19-50 years
Manganese	31.4% 0.72mg	35% 0.8mg	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	24% 167mg	14.5% 101mg	700mg per day for Men 19-50 years
Potassium	4.2% 143mg	3.9% 133mg	3400mg per day for Men 19-50 years
Selenium	NA	18% 9.8μg	55μg per day for Men 19-50 years
Sodium	51% 768mg	79% 1186mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	6.2% 0.68mg	11mg per day for Men 19-50 years
Water	0.19% 6.85g	0.12% 4.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Crackers, snack, Goya Crackers vs Crackers, cream, Gamesa Sabrosas:

Both Crackers, snack, Goya Crackers and Crackers, cream, Gamesa Sabrosas have similar amounts of vitamins per 500 kcal

Comparing minerals per 500 calories for Crackers, snack, Goya Crackers vs Crackers, cream, Gamesa Sabrosas:

• Crackers, snack, Goya Crackers have 1.6 times more Copper, 1.7 times more Magnesium, 1.7 times more Phosphorus and 2 times more Zinc than Crackers, cream, Gamesa Sabrosas.
• While Crackers, cream, Gamesa Sabrosas contain 1.5 times more Sodium than Crackers, snack, Goya Crackers.
• Both Crackers, snack, Goya Crackers and Crackers, cream, Gamesa Sabrosas have similar amounts of Iron and Manganese per 500 kcal.
• Both Crackers, snack, Goya Crackers as well as Crackers, cream, Gamesa Sabrosas have insufficient amounts of Calcium and Potassium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Crackers, snack, Goya Crackers have 1.3 times more Saturated Fat, 1.8 times more Fiber and 2.3 times more Protein than Crackers, cream, Gamesa Sabrosas.
• While Crackers, cream, Gamesa Sabrosas contain 1.4 times more Fat, 1.4 times more Omega 6 and 3.6 times more Sugars than Crackers, snack, Goya Crackers.
• Both Crackers, snack, Goya Crackers and Crackers, cream, Gamesa Sabrosas have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Crackers, snack, Goya Crackers as well as Crackers, cream, Gamesa Sabrosas have insufficient amounts of Omega 3, Fructose, Glucose and Sucrose in 500 kcal.