Comparing Nutrients in 500 calories Crackers, water biscuits VS Cookies, chocolate chip sandwich, with creme filling

Weight per 500 calories

• Crackers, water biscuits: 130g
• Cookies, chocolate chip sandwich, with creme filling: 118g

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

Which food has more nutrients per 500 calories - Crackers, water biscuits or Cookies, chocolate chip sandwich, with creme filling?

Macros Ratio

	Protein	Fat	Carbs
Crackers, water biscuits	7%	17%	76%
Cookies, chocolate chip sandwich, with creme filling	3%	37%	60%

Macro Nutrients

	Crackers, water biscuits	Cookies, chocolate chip sandwich, with creme filling	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	9.6% 9.3g	21.4% 20.8g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	21.6% 6.9g	32g per day for Men 19-50 years
Omega 3	8.46% 0.14g	27.4% 0.44g	1.6g per day for Men 19-50 years
Omega 6	18% 3.06g	41.7% 7.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73% 95g	57.5% 74.7g	130g per day for Men 19-50 years
Sugars	0% 0g	62% 45g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	24.3% 9.24g	0% 0g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	6.18% 3.46g	56g per day for Men 19-50 years

Vitamins

	Crackers, water biscuits	Cookies, chocolate chip 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	12% 0.14mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.7% 0.048mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.4% 1.5mg	13.5% 2.15mg	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	4.1% 0.053mg	1.7% 0.022mg	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	7.8% 31.3μg	16.5% 66μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.98% 0.024μg	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	2.5% 0.38mg	14.4% 2.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.95% 2.34μg	4.1% 4.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, water biscuits	Cookies, chocolate chip sandwich, with creme filling	Recommended Dietary Allowance
Calcium	0% 0mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	19.2% 0.17mg	27.6% 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	0% 0mg	15.6% 1.25mg	8mg per day for Men 19-50 years
Magnesium	6.2% 26mg	7% 29.4mg	420mg per day for Men 19-50 years
Manganese	NA	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	18.6% 130mg	9.9% 69.4mg	700mg per day for Men 19-50 years
Potassium	3.8% 129mg	3.25% 111mg	3400mg per day for Men 19-50 years
Selenium	74% 40.8μg	25.2% 14μg	55μg per day for Men 19-50 years
Sodium	49.6% 743mg	22% 328mg	1500mg per day for Men 19-50 years
Zinc	7.7% 0.85mg	7.38% 0.81mg	11mg per day for Men 19-50 years
Water	0.39% 14.3g	0.48% 17.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Crackers, water biscuits vs Cookies, chocolate chip sandwich, with creme filling:

• Cookies, chocolate chip sandwich, with creme filling contain 2 times more Vitamin B1, 4.1 times more Vitamin B2, 1.4 times more Vitamin B3, 2.1 times more Vitamin B9 and 5.7 times more Vitamin E than Crackers, water biscuits.
• Both Crackers, water biscuits as well as Cookies, chocolate chip sandwich, with creme filling have insufficient amounts of Vitamin A, Vitamin B6, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Crackers, water biscuits vs Cookies, chocolate chip sandwich, with creme filling:

• Crackers, water biscuits have 1.9 times more Phosphorus, 2.9 times more Selenium and 2.3 times more Sodium than Cookies, chocolate chip sandwich, with creme filling.
• While Cookies, chocolate chip sandwich, with creme filling contain 1.4 times more Copper and more Iron than Crackers, water biscuits.
• Both Crackers, water biscuits and Cookies, chocolate chip sandwich, with creme filling have similar amounts of Magnesium and Zinc per 500 kcal.
• Both Crackers, water biscuits as well as Cookies, chocolate chip sandwich, with creme filling have insufficient amounts of Calcium and Potassium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Crackers, water biscuits have 1.3 times more Carbohydrate, more Fiber and 2.7 times more Protein than Cookies, chocolate chip sandwich, with creme filling.
• While Cookies, chocolate chip sandwich, with creme filling contain 2.2 times more Fat, more Saturated Fat, 3.2 times more Omega 3, 2.3 times more Omega 6 and more Sugars than Crackers, water biscuits.
• Both Crackers, water biscuits and Cookies, chocolate chip sandwich, with creme filling have similar amounts of Energy per 500 kcal.
• Both Crackers, water biscuits as well as Cookies, chocolate chip sandwich, with creme filling have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.