Comparing Nutrients in 500 calories Crackers, toast thins, low sodium VS Cookies, gluten-free, chocolate sandwich, with creme filling

Weight per 500 calories

• Crackers, toast thins, low sodium: 113g
• Cookies, gluten-free, chocolate sandwich, with creme filling: 106g

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, toast thins, low sodium or Cookies, gluten-free, chocolate sandwich, with creme filling?

Macros Ratio

	Protein	Fat	Carbs
Crackers, toast thins, low sodium	6%	33%	61%
Cookies, gluten-free, chocolate sandwich, with creme filling	2%	34%	64%

Macro Nutrients

	Crackers, toast thins, low sodium	Cookies, gluten-free, chocolate sandwich, with creme filling	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	19% 18.2g	19.5% 19g	97g per day for Men 19-50 years
Saturated Fat	11.4% 3.65g	26% 8.34g	32g per day for Men 19-50 years
Omega 3	68.5% 1.1g	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	51% 8.65g	11% 1.84g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59% 76.5g	61.7% 80.2g	130g per day for Men 19-50 years
Sugars	20% 14.6g	71.3% 51.7g	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	0% 0g	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	% 1.05g	g per day for Men 19-50 years
Sucrose	NA	% 50.2g	g per day for Men 19-50 years
Fiber	29% 11g	6.94% 2.64g	38g per day for Men 19-50 years
Protein	13% 7.3g	4.13% 2.3g	56g per day for Men 19-50 years

Vitamins

	Crackers, toast thins, low sodium	Cookies, gluten-free, chocolate sandwich, with creme filling	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	4.4% 0.053mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	6.17% 0.08mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.3% 4.2mg	2.57% 0.41mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	3.16% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.5% 0.35mg	0% 0mg	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	9.33% 37.3μg	0% 0μg	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	12.7% 1.9mg	16.2% 2.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31.2μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, toast thins, low sodium	Cookies, gluten-free, chocolate sandwich, with creme filling	Recommended Dietary Allowance
Calcium	0% 0mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	38.6% 0.35mg	30.6% 0.28mg	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	49.2% 3.94mg	37% 2.96mg	8mg per day for Men 19-50 years
Magnesium	27.5% 115mg	10% 42mg	420mg per day for Men 19-50 years
Manganese	NA	23.6% 0.54mg	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	43% 301mg	10.5% 74mg	700mg per day for Men 19-50 years
Potassium	10% 346mg	4.87% 166mg	3400mg per day for Men 19-50 years
Selenium	95% 52μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	13.3% 200mg	19.3% 290mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	6.33% 0.7mg	11mg per day for Men 19-50 years
Water	0.25% 9.2g	0.081% 3g	3700g per day for Men 19-50 years

Crackers, Toast Thins, Low Sodium VS Cookies, Gluten-free, Chocolate Sandwich, With Creme Filling Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Crackers, toast thins, low sodium or Cookies, gluten-free, chocolate sandwich, with creme filling?

Lets compare vitamin content per 500 calories of Crackers, toast thins, low sodium vs Cookies, gluten-free, chocolate sandwich, with creme filling:

• 500 calories of Crackers, toast thins, low sodium have 8 times more Vitamin B1, 1.8 times more Vitamin B2, 10.2 times more Vitamin B3 and more Vitamin B6 than Cookies, gluten-free, chocolate sandwich, with creme filling.
• While 500 kcal of Cookies, gluten-free, chocolate sandwich, with creme filling contain 1.3 times more Vitamin E than Crackers, toast thins, low sodium.
• Both Crackers, toast thins, low sodium and Cookies, gluten-free, chocolate sandwich, with creme filling provide similar amounts of Vitamin K per 500 calories.
• 500 calories of Cookies, gluten-free, chocolate sandwich, with creme filling have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B6
• Both Crackers, toast thins, low sodium as well as Cookies, gluten-free, chocolate sandwich, with creme filling have insufficient amounts of Vitamin A, Vitamin B9, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Crackers, toast thins, low sodium vs Cookies, gluten-free, chocolate sandwich, with creme filling:

• 500 calories of Crackers, toast thins, low sodium have 1.3 times more Copper, 1.3 times more Iron, 2.7 times more Magnesium, 4.1 times more Phosphorus, 2.1 times more Potassium, more Selenium and 3.2 times more Zinc than Cookies, gluten-free, chocolate sandwich, with creme filling.
• While 500 kcal of Cookies, gluten-free, chocolate sandwich, with creme filling contain 1.4 times more Sodium than Crackers, toast thins, low sodium.
• 500 calories of Cookies, gluten-free, chocolate sandwich, with creme filling lack sufficient amounts of Potassium, Selenium and Zinc
• Both Crackers, toast thins, low sodium as well as Cookies, gluten-free, chocolate sandwich, with creme filling lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Crackers, toast thins, low sodium have 18.6 times more Omega 3, 4.7 times more Omega 6, 4.2 times more Fiber and 3.2 times more Protein than Cookies, gluten-free, chocolate sandwich, with creme filling.
• While 500 kcal of Cookies, gluten-free, chocolate sandwich, with creme filling contain 2.3 times more Saturated Fat and 3.5 times more Sugars than Crackers, toast thins, low sodium.
• Both Crackers, toast thins, low sodium and Cookies, gluten-free, chocolate sandwich, with creme filling offer comparable quantities of Energy, Fat and Carbohydrate per 500 calories.
• 500 calories of Cookies, gluten-free, chocolate sandwich, with creme filling provide inadequate amounts of Omega 3, Fiber and Protein