Comparing Nutrients in 500 calories Crackers, standard snack-type, with whole wheat VS Cookies, sugar wafer, chocolate-covered

Weight per 500 calories

• Crackers, standard snack-type, with whole wheat: 108g
• Cookies, sugar wafer, chocolate-covered: 95g

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, sugar wafer, chocolate-covered?

Macros Ratio

	Protein	Fat	Carbs
Crackers, standard snack-type, with whole wheat	6%	35%	59%
Cookies, sugar wafer, chocolate-covered	3%	47%	50%

Macro Nutrients

	Crackers, standard snack-type, with whole wheat	Cookies, sugar wafer, chocolate-covered	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	20% 19.3g	27% 26.2g	97g per day for Men 19-50 years
Saturated Fat	14.7% 4.7g	51.2% 16.4g	32g per day for Men 19-50 years
Omega 3	60.2% 0.96g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	44.7% 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	56.8% 74g	48.3% 62.7g	130g per day for Men 19-50 years
Sugars	15.5% 11.3g	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	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	8.5% 3.23g	38g per day for Men 19-50 years
Protein	14% 7.87g	5.86% 3.28g	56g per day for Men 19-50 years

Vitamins

	Crackers, standard snack-type, with whole wheat	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	28.8% 0.35mg	7.45% 0.089mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	15.7% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.8mg	3.8% 0.61mg	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	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	15.7% 62.6μg	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	21% 3.13mg	13.7% 2.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.8% 15.3μg	5.47% 6.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, standard snack-type, with whole wheat	Cookies, sugar wafer, chocolate-covered	Recommended Dietary Allowance
Calcium	18% 180mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	23.6% 0.21mg	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	49.3% 3.94mg	14.7% 1.18mg	8mg per day for Men 19-50 years
Magnesium	12% 50.8mg	10% 42.8mg	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	16% 111mg	700mg per day for Men 19-50 years
Potassium	6.64% 226mg	8.7% 296mg	3400mg per day for Men 19-50 years
Selenium	17% 9.4μg	9.33% 5.13μg	55μg per day for Men 19-50 years
Sodium	54% 808mg	8.75% 131mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	5.27% 0.58mg	11mg per day for Men 19-50 years
Water	0.08% 2.95g	0.044% 1.64g	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, sugar wafer, chocolate-covered:

• Crackers, standard snack-type, with whole wheat have 3.9 times more Vitamin B1, 1.3 times more Vitamin B2, 7.9 times more Vitamin B3, 4.3 times more Vitamin B6, 4.4 times more Vitamin B9, 1.5 times more Vitamin E and 2.3 times more Vitamin K than Cookies, sugar wafer, chocolate-covered.
• While Cookies, sugar wafer, chocolate-covered contain more Vitamin B12 than Crackers, standard snack-type, with whole wheat.
• Both Crackers, standard snack-type, with whole wheat as well as Cookies, sugar wafer, chocolate-covered have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Crackers, standard snack-type, with whole wheat vs Cookies, sugar wafer, chocolate-covered:

• Crackers, standard snack-type, with whole wheat have more Calcium, 3.3 times more Iron, 3.5 times more Phosphorus, 1.8 times more Selenium, 6.2 times more Sodium and 2.1 times more Zinc than Cookies, sugar wafer, chocolate-covered.
• While Cookies, sugar wafer, chocolate-covered contain 1.3 times more Potassium than Crackers, standard snack-type, with whole wheat.
• Both Crackers, standard snack-type, with whole wheat and Cookies, sugar wafer, chocolate-covered have similar amounts of Copper and Magnesium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Crackers, standard snack-type, with whole wheat have 3.5 times more Omega 3, 2.1 times more Omega 6, 1.6 times more Fiber and 2.4 times more Protein than Cookies, sugar wafer, chocolate-covered.
• While Cookies, sugar wafer, chocolate-covered contain 1.4 times more Fat, 3.5 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, sugar wafer, chocolate-covered have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Crackers, standard snack-type, with whole wheat as well as Cookies, sugar wafer, chocolate-covered have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.