Comparing Nutrients in 500 calories Crackers, toast thins, low sodium VS Cookies, gluten-free, chocolate wafer

Weight per 500 calories

• Crackers, toast thins, low sodium: 113g
• Cookies, gluten-free, chocolate wafer: 92g

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 wafer?

Macros Ratio

	Protein	Fat	Carbs
Crackers, toast thins, low sodium	6%	33%	61%
Cookies, gluten-free, chocolate wafer	3%	51%	46%

Macro Nutrients

	Crackers, toast thins, low sodium	Cookies, gluten-free, chocolate wafer	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	19% 18.2g	29% 28g	97g per day for Men 19-50 years
Saturated Fat	11.4% 3.65g	44% 14g	32g per day for Men 19-50 years
Omega 3	68.5% 1.1g	7.16% 0.11g	1.6g per day for Men 19-50 years
Omega 6	51% 8.65g	11.6% 1.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	59% 76.5g	44.7% 58g	130g per day for Men 19-50 years
Sugars	20% 14.6g	52.3% 38g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 34.3g	g per day for Men 19-50 years
Fiber	29% 11g	3.9% 1.48g	38g per day for Men 19-50 years
Protein	13% 7.3g	6.7% 3.75g	56g per day for Men 19-50 years

Vitamins

	Crackers, toast thins, low sodium	Cookies, gluten-free, chocolate wafer	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.3% 4.2mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	7.95% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.5% 0.35mg	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	9.33% 37.3μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	12.7% 1.9mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, toast thins, low sodium	Cookies, gluten-free, chocolate wafer	Recommended Dietary Allowance
Calcium	0% 0mg	10% 101mg	1000mg per day for Men 19-50 years
Copper	38.6% 0.35mg	26.6% 0.24mg	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	42.4% 3.4mg	8mg per day for Men 19-50 years
Magnesium	27.5% 115mg	9.02% 38mg	420mg per day for Men 19-50 years
Manganese	NA	16.5% 0.38mg	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	19% 133mg	700mg per day for Men 19-50 years
Potassium	10% 346mg	9.24% 314mg	3400mg per day for Men 19-50 years
Selenium	95% 52μg	NA	55μg per day for Men 19-50 years
Sodium	13.3% 200mg	7.5% 113mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	6.55% 0.72mg	11mg per day for Men 19-50 years
Water	0.25% 9.2g	0.034% 1.27g	3700g per day for Men 19-50 years

Crackers, Toast Thins, Low Sodium VS Cookies, Gluten-free, Chocolate Wafer Nutrients Per 500 Kcal

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

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

• Both Crackers, toast thins, low sodium and Cookies, gluten-free, chocolate wafer have similar amounts of vitamins per 500 kcal

Comparing minerals per 500 calories for Crackers, toast thins, low sodium vs Cookies, gluten-free, chocolate wafer:

• 500 calories of Crackers, toast thins, low sodium have 1.5 times more Copper, 3 times more Magnesium, 2.3 times more Phosphorus, 1.8 times more Sodium and 3 times more Zinc than Cookies, gluten-free, chocolate wafer.
• While 500 kcal of Cookies, gluten-free, chocolate wafer contain more Calcium than Crackers, toast thins, low sodium.
• Both Crackers, toast thins, low sodium and Cookies, gluten-free, chocolate wafer contain similar levels of Iron per 500 calories.
• 500 calories of Crackers, toast thins, low sodium lack sufficient amounts of Calcium
• 500 calories of Cookies, gluten-free, chocolate wafer lack sufficient amounts of Magnesium, Potassium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Crackers, toast thins, low sodium have 9.6 times more Omega 3, 4.4 times more Omega 6, 1.3 times more Carbohydrate, 7.4 times more Fiber and 1.9 times more Protein than Cookies, gluten-free, chocolate wafer.
• While 500 kcal of Cookies, gluten-free, chocolate wafer contain 1.5 times more Fat, 3.9 times more Saturated Fat and 2.6 times more Sugars than Crackers, toast thins, low sodium.
• Both Crackers, toast thins, low sodium and Cookies, gluten-free, chocolate wafer offer comparable quantities of Energy per 500 calories.
• 500 calories of Cookies, gluten-free, chocolate wafer provide inadequate amounts of Omega 3, Fiber and Protein