Comparing Nutrients in 500 calories Crackers, water biscuits VS Cookies, gluten-free, chocolate wafer

Weight per 500 calories

• Crackers, water biscuits: 130g
• Cookies, gluten-free, chocolate wafer: 92g

Cookies, gluten-free, chocolate wafer have 1.4 times more energy per unit of mass than Crackers, water biscuits, which is very high in comparison to other foods. Crackers, water biscuits having high energy density.

Discover which food has more nutrients per 500 calories - Crackers, water biscuits or Cookies, gluten-free, chocolate wafer?

Macros Ratio

	Protein	Fat	Carbs
Crackers, water biscuits	7%	17%	76%
Cookies, gluten-free, chocolate wafer	3%	51%	46%

Macro Nutrients

	Crackers, water biscuits	Cookies, gluten-free, chocolate wafer	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	9.6% 9.3g	29% 28g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	44% 14g	32g per day for Men 19-50 years
Omega 3	8.46% 0.14g	7.16% 0.11g	1.6g per day for Men 19-50 years
Omega 6	18% 3.06g	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	73% 95g	44.7% 58g	130g per day for Men 19-50 years
Sugars	0% 0g	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	24.3% 9.24g	3.9% 1.48g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	6.7% 3.75g	56g per day for Men 19-50 years

Vitamins

	Crackers, water biscuits	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	12% 0.14mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.7% 0.048mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.4% 1.5mg	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	4.1% 0.053mg	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	7.8% 31.3μg	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	2.5% 0.38mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.95% 2.34μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, water biscuits	Cookies, gluten-free, chocolate wafer	Recommended Dietary Allowance
Calcium	0% 0mg	10% 101mg	1000mg per day for Men 19-50 years
Copper	19.2% 0.17mg	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	0% 0mg	42.4% 3.4mg	8mg per day for Men 19-50 years
Magnesium	6.2% 26mg	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	18.6% 130mg	19% 133mg	700mg per day for Men 19-50 years
Potassium	3.8% 129mg	9.24% 314mg	3400mg per day for Men 19-50 years
Selenium	74% 40.8μg	NA	55μg per day for Men 19-50 years
Sodium	49.6% 743mg	7.5% 113mg	1500mg per day for Men 19-50 years
Zinc	7.7% 0.85mg	6.55% 0.72mg	11mg per day for Men 19-50 years
Water	0.39% 14.3g	0.034% 1.27g	3700g per day for Men 19-50 years

Crackers, Water Biscuits VS Cookies, Gluten-free, Chocolate Wafer Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Crackers, water biscuits or Cookies, gluten-free, chocolate wafer?

Lets compare vitamin content per 500 calories of Crackers, water biscuits vs Cookies, gluten-free, chocolate wafer:

• Both Crackers, water biscuits and Cookies, gluten-free, chocolate wafer have similar amounts of vitamins per 500 kcal

Comparing minerals per 500 calories for Crackers, water biscuits vs Cookies, gluten-free, chocolate wafer:

• 500 calories of Crackers, water biscuits have 6.6 times more Sodium than Cookies, gluten-free, chocolate wafer.
• While 500 kcal of Cookies, gluten-free, chocolate wafer contain more Calcium, 1.4 times more Copper and more Iron than Crackers, water biscuits.
• Both Crackers, water biscuits and Cookies, gluten-free, chocolate wafer contain similar levels of Phosphorus per 500 calories.
• 500 calories of Crackers, water biscuits lack sufficient amounts of Calcium and Iron
• Both Crackers, water biscuits as well as Cookies, gluten-free, chocolate wafer lack sufficient amounts of Magnesium, Potassium and Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Crackers, water biscuits have 1.6 times more Omega 6, 1.6 times more Carbohydrate, 6.3 times more Fiber and 2.5 times more Protein than Cookies, gluten-free, chocolate wafer.
• While 500 kcal of Cookies, gluten-free, chocolate wafer contain 3 times more Fat, more Saturated Fat and more Sugars than Crackers, water biscuits.
• Both Crackers, water biscuits 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 Fiber and Protein
• Both Crackers, water biscuits as well as Cookies, gluten-free, chocolate wafer provide inadequate amounts of Omega 3 in 500 calories.