Comparing Nutrients in 500 calories Crackers, snack, Goya Crackers VS Crackers, cream, La Moderna Rikis Cream Crackers

Weight per 500 calories

• Crackers, snack, Goya Crackers: 116g
• Crackers, cream, La Moderna Rikis Cream Crackers: 108g

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, La Moderna Rikis Cream Crackers?

Macros Ratio

	Protein	Fat	Carbs
Crackers, snack, Goya Crackers	13%	28%	59%
Crackers, cream, La Moderna Rikis Cream Crackers	6%	38%	56%

Macro Nutrients

	Crackers, snack, Goya Crackers	Crackers, cream, La Moderna Rikis Cream Crackers	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	8.87% 2.84g	32g per day for Men 19-50 years
Omega 3	2.74% 0.044g	1.35% 0.022g	1.6g per day for Men 19-50 years
Omega 6	10% 1.72g	3.88% 0.66g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	57% 74.3g	53.8% 70g	130g per day for Men 19-50 years
Sugars	3.74% 2.7g	15.5% 11.2g	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	1.63% 1.2g	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	% 1.02g	g per day for Men 19-50 years
Sucrose	% 0g	% 8.6g	g per day for Men 19-50 years
Fiber	11.5% 4.4g	6.8% 2.6g	38g per day for Men 19-50 years
Protein	29.4% 16.5g	14% 7.75g	56g per day for Men 19-50 years

Vitamins

	Crackers, snack, Goya Crackers	Crackers, cream, La Moderna Rikis Cream Crackers	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	NA	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	NA	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	NA	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	36% 0.86μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, snack, Goya Crackers	Crackers, cream, La Moderna Rikis Cream Crackers	Recommended Dietary Allowance
Calcium	1.85% 18.5mg	79% 791mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	13.5% 0.12mg	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	89.4% 7.16mg	8mg per day for Men 19-50 years
Magnesium	10.7% 45mg	7.2% 30mg	420mg per day for Men 19-50 years
Manganese	31.4% 0.72mg	39.6% 0.91mg	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	15.4% 108mg	700mg per day for Men 19-50 years
Potassium	4.2% 143mg	3.7% 126mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	51% 768mg	54% 810mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	40.3% 4.43mg	11mg per day for Men 19-50 years
Water	0.19% 6.85g	0.13% 4.83g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Crackers, snack, Goya Crackers vs Crackers, cream, La Moderna Rikis Cream Crackers:

Both Crackers, snack, Goya Crackers and Crackers, cream, La Moderna Rikis Cream Crackers have similar amounts of vitamins per 500 kcal

Comparing minerals per 500 calories for Crackers, snack, Goya Crackers vs Crackers, cream, La Moderna Rikis Cream Crackers:

• Crackers, snack, Goya Crackers have 1.5 times more Copper, 1.5 times more Magnesium and 1.6 times more Phosphorus than Crackers, cream, La Moderna Rikis Cream Crackers.
• While Crackers, cream, La Moderna Rikis Cream Crackers contain 42.8 times more Calcium, 1.3 times more Manganese and 3.3 times more Zinc than Crackers, snack, Goya Crackers.
• Both Crackers, snack, Goya Crackers and Crackers, cream, La Moderna Rikis Cream Crackers have similar amounts of Iron and Sodium per 500 kcal.
• Both Crackers, snack, Goya Crackers as well as Crackers, cream, La Moderna Rikis Cream Crackers have insufficient amounts of Potassium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Crackers, snack, Goya Crackers have 2.6 times more Saturated Fat, 2.6 times more Omega 6, 1.7 times more Fiber and 2.1 times more Protein than Crackers, cream, La Moderna Rikis Cream Crackers.
• While Crackers, cream, La Moderna Rikis Cream Crackers contain 1.4 times more Fat and 4.1 times more Sugars than Crackers, snack, Goya Crackers.
• Both Crackers, snack, Goya Crackers and Crackers, cream, La Moderna Rikis Cream Crackers have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Crackers, snack, Goya Crackers as well as Crackers, cream, La Moderna Rikis Cream Crackers have insufficient amounts of Omega 3, Fructose, Glucose and Sucrose in 500 kcal.