Comparing Nutrients in 500 calories Crackers, standard snack-type, with whole wheat VS Cookies, coconut macaroon

Weight per 500 calories

• Crackers, standard snack-type, with whole wheat: 108g
• Cookies, coconut macaroon: 109g

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

Which food has more nutrients per 500 calories - Crackers, standard snack-type, with whole wheat or Cookies, coconut macaroon?

Macros Ratio

	Protein	Fat	Carbs
Crackers, standard snack-type, with whole wheat	6%	35%	59%
Cookies, coconut macaroon	3%	44%	53%

Macro Nutrients

	Crackers, standard snack-type, with whole wheat	Cookies, coconut macaroon	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	20% 19.3g	25.3% 24.5g	97g per day for Men 19-50 years
Saturated Fat	14.7% 4.7g	68.3% 22g	32g per day for Men 19-50 years
Omega 3	60.2% 0.96g	3.26% 0.052g	1.6g per day for Men 19-50 years
Omega 6	44.7% 7.6g	4.87% 0.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.8% 74g	51% 66.5g	130g per day for Men 19-50 years
Sugars	15.5% 11.3g	67.7% 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	0.27% 0.19g	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	% 0.26g	NA	g per day for Men 19-50 years
Sucrose	% 10.5g	NA	g per day for Men 19-50 years
Fiber	14% 5.3g	14.6% 5.54g	38g per day for Men 19-50 years
Protein	14% 7.87g	5.86% 3.3g	56g per day for Men 19-50 years

Vitamins

	Crackers, standard snack-type, with whole wheat	Cookies, coconut macaroon	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	1.8% 0.022mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	5% 0.065mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.8mg	1.5% 0.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.51mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	8.03% 0.1mg	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	15.7% 62.6μg	0.82% 3.26μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	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	21% 3.13mg	1.38% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.8% 15.3μg	1% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, standard snack-type, with whole wheat	Cookies, coconut macaroon	Recommended Dietary Allowance
Calcium	18% 180mg	0.54% 5.43mg	1000mg per day for Men 19-50 years
Copper	23.6% 0.21mg	32.5% 0.29mg	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	49.3% 3.94mg	11% 0.89mg	8mg per day for Men 19-50 years
Magnesium	12% 50.8mg	7.5% 31.5mg	420mg per day for Men 19-50 years
Manganese	43% 0.99mg	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	55% 384mg	10.6% 74mg	700mg per day for Men 19-50 years
Potassium	6.64% 226mg	3.93% 134mg	3400mg per day for Men 19-50 years
Selenium	17% 9.4μg	13.4% 7.4μg	55μg per day for Men 19-50 years
Sodium	54% 808mg	17.5% 262mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	0.08% 2.95g	0.34% 12.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Crackers, standard snack-type, with whole wheat vs Cookies, coconut macaroon:

• Crackers, standard snack-type, with whole wheat have 15.9 times more Vitamin B1, 4 times more Vitamin B2, 20.1 times more Vitamin B3, 1.9 times more Vitamin B6, 19.2 times more Vitamin B9, 15.2 times more Vitamin E and 12.8 times more Vitamin K than Cookies, coconut macaroon.
• Both Crackers, standard snack-type, with whole wheat as well as Cookies, coconut macaroon have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Crackers, standard snack-type, with whole wheat vs Cookies, coconut macaroon:

• Crackers, standard snack-type, with whole wheat have 33.2 times more Calcium, 4.4 times more Iron, 1.6 times more Magnesium, 5.2 times more Phosphorus, 1.7 times more Potassium, 1.3 times more Selenium, 3.1 times more Sodium and 1.5 times more Zinc than Cookies, coconut macaroon.
• While Cookies, coconut macaroon contain 1.4 times more Copper than Crackers, standard snack-type, with whole wheat.

Comparison of macro-nutrients per 500 calories:

• Crackers, standard snack-type, with whole wheat have 18.5 times more Omega 3, 9.2 times more Omega 6 and 2.4 times more Protein than Cookies, coconut macaroon.
• While Cookies, coconut macaroon contain 1.3 times more Fat, 4.7 times more Saturated Fat and 4.4 times more Sugars than Crackers, standard snack-type, with whole wheat.
• Both Crackers, standard snack-type, with whole wheat and Cookies, coconut macaroon have similar amounts of Energy, Carbohydrate and Fiber per 500 kcal.
• Both Crackers, standard snack-type, with whole wheat as well as Cookies, coconut macaroon have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.