Comparing Nutrients in 500 calories Crackers, whole grain, sandwich-type, with peanut butter filling VS Cookies, gluten-free, chocolate wafer

Weight per 500 calories

• Crackers, whole grain, sandwich-type, with peanut butter filling: 108g
• 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, whole grain, sandwich-type, with peanut butter filling or Cookies, gluten-free, chocolate wafer?

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole grain, sandwich-type, with peanut butter filling	12%	41%	47%
Cookies, gluten-free, chocolate wafer	3%	51%	46%

Macro Nutrients

	Crackers, whole grain, sandwich-type, with peanut butter filling	Cookies, gluten-free, chocolate wafer	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	23.5% 22.8g	29% 28g	97g per day for Men 19-50 years
Saturated Fat	15.2% 4.87g	44% 14g	32g per day for Men 19-50 years
Omega 3	32% 0.51g	7.16% 0.11g	1.6g per day for Men 19-50 years
Omega 6	25.4% 4.3g	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	45% 58.7g	44.7% 58g	130g per day for Men 19-50 years
Sugars	14% 10g	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	26.6% 10g	3.9% 1.48g	38g per day for Men 19-50 years
Protein	27% 15g	6.7% 3.75g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole grain, sandwich-type, with peanut butter filling	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	30% 0.36mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.75mg	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	18% 0.24mg	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	20% 79.6μg	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	19% 2.83mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.03% 4.84μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole grain, sandwich-type, with peanut butter filling	Cookies, gluten-free, chocolate wafer	Recommended Dietary Allowance
Calcium	3.55% 35.5mg	10% 101mg	1000mg per day for Men 19-50 years
Copper	37% 0.33mg	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	41.3% 3.3mg	42.4% 3.4mg	8mg per day for Men 19-50 years
Magnesium	27.4% 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	39.3% 275mg	19% 133mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	9.24% 314mg	3400mg per day for Men 19-50 years
Selenium	36.6% 20μg	NA	55μg per day for Men 19-50 years
Sodium	45.5% 683mg	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	0.21% 7.87g	0.034% 1.27g	3700g per day for Men 19-50 years

Crackers, Whole Grain, Sandwich-type, With Peanut Butter Filling VS Cookies, Gluten-free, Chocolate Wafer Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Crackers, whole grain, sandwich-type, with peanut butter filling or Cookies, gluten-free, chocolate wafer?

Lets compare vitamin content per 500 calories of Crackers, whole grain, sandwich-type, with peanut butter filling vs Cookies, gluten-free, chocolate wafer:

• Both Crackers, whole grain, sandwich-type, with peanut butter filling and Cookies, gluten-free, chocolate wafer have similar amounts of vitamins per 500 kcal

Comparing minerals per 500 calories for Crackers, whole grain, sandwich-type, with peanut butter filling vs Cookies, gluten-free, chocolate wafer:

• 500 calories of Crackers, whole grain, sandwich-type, with peanut butter filling have 1.4 times more Copper, 3 times more Magnesium, 2.1 times more Phosphorus, 6.1 times more Sodium and 3.1 times more Zinc than Cookies, gluten-free, chocolate wafer.
• While 500 kcal of Cookies, gluten-free, chocolate wafer contain 2.8 times more Calcium than Crackers, whole grain, sandwich-type, with peanut butter filling.
• Both Crackers, whole grain, sandwich-type, with peanut butter filling and Cookies, gluten-free, chocolate wafer contain similar levels of Iron per 500 calories.
• 500 calories of Crackers, whole grain, sandwich-type, with peanut butter filling 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, whole grain, sandwich-type, with peanut butter filling have 4.5 times more Omega 3, 2.2 times more Omega 6, 6.8 times more Fiber and 4 times more Protein than Cookies, gluten-free, chocolate wafer.
• While 500 kcal of Cookies, gluten-free, chocolate wafer contain 2.9 times more Saturated Fat and 3.7 times more Sugars than Crackers, whole grain, sandwich-type, with peanut butter filling.
• Both Crackers, whole grain, sandwich-type, with peanut butter filling and Cookies, gluten-free, chocolate wafer offer comparable quantities of Energy, Fat and Carbohydrate per 500 calories.
• 500 calories of Cookies, gluten-free, chocolate wafer provide inadequate amounts of Omega 3, Fiber and Protein