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

Weight per 500 calories

• Crackers, whole grain, sandwich-type, with peanut butter filling: 108g
• Cookies, gluten-free, lemon wafer: 97g

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, lemon wafer?

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole grain, sandwich-type, with peanut butter filling	12%	41%	47%
Cookies, gluten-free, lemon wafer	0%	42%	58%

Macro Nutrients

	Crackers, whole grain, sandwich-type, with peanut butter filling	Cookies, gluten-free, lemon wafer	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	23.5% 22.8g	24.2% 23.5g	97g per day for Men 19-50 years
Saturated Fat	15.2% 4.87g	32% 10g	32g per day for Men 19-50 years
Omega 3	32% 0.51g	5.95% 0.095g	1.6g per day for Men 19-50 years
Omega 6	25.4% 4.3g	14.6% 2.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	45% 58.7g	55.6% 72.2g	130g per day for Men 19-50 years
Sugars	14% 10g	56.7% 41g	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	% 41g	g per day for Men 19-50 years
Fiber	26.6% 10g	0% 0g	38g per day for Men 19-50 years
Protein	27% 15g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole grain, sandwich-type, with peanut butter filling	Cookies, gluten-free, lemon 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	3.64% 0.044mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	5.53% 0.072mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.75mg	0.39% 0.063mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.24mg	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	20% 79.6μg	0% 0μg	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	20% 3.03mg	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, lemon wafer	Recommended Dietary Allowance
Calcium	3.55% 35.5mg	0.87% 8.74mg	1000mg per day for Men 19-50 years
Copper	37% 0.33mg	0% 0mg	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	2.2% 0.17mg	8mg per day for Men 19-50 years
Magnesium	27.4% 115mg	0.69% 2.9mg	420mg per day for Men 19-50 years
Manganese	NA	0.8% 0.018mg	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	5.4% 38mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	1.03% 35mg	3400mg per day for Men 19-50 years
Selenium	36.6% 20μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	45.5% 683mg	7.2% 108mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	0.26% 0.029mg	11mg per day for Men 19-50 years
Water	0.21% 7.87g	0.029% 1.1g	3700g per day for Men 19-50 years

Crackers, Whole Grain, Sandwich-type, With Peanut Butter Filling VS Cookies, Gluten-free, Lemon 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, lemon wafer?

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

• 500 calories of Crackers, whole grain, sandwich-type, with peanut butter filling have 8.2 times more Vitamin B1, 3.5 times more Vitamin B2, 107 times more Vitamin B3, more Vitamin B6 and more Vitamin B9 than Cookies, gluten-free, lemon wafer.
• Both Crackers, whole grain, sandwich-type, with peanut butter filling and Cookies, gluten-free, lemon wafer provide similar amounts of Vitamin E per 500 calories.
• 500 calories of Cookies, gluten-free, lemon wafer have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B9

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

• 500 calories of Crackers, whole grain, sandwich-type, with peanut butter filling have more Copper, 18.9 times more Iron, 39.5 times more Magnesium, 7.3 times more Phosphorus, 10.2 times more Potassium, more Selenium, 6.3 times more Sodium and 75.7 times more Zinc than Cookies, gluten-free, lemon wafer.
• 500 calories of Cookies, gluten-free, lemon wafer lack sufficient amounts of Copper, Iron, Magnesium, Phosphorus, Potassium, Selenium and Zinc
• Both Crackers, whole grain, sandwich-type, with peanut butter filling as well as Cookies, gluten-free, lemon wafer lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Crackers, whole grain, sandwich-type, with peanut butter filling have 5.4 times more Omega 3, 1.7 times more Omega 6, more Fiber and more Protein than Cookies, gluten-free, lemon wafer.
• While 500 kcal of Cookies, gluten-free, lemon wafer contain 2.1 times more Saturated Fat and 4.1 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, lemon wafer offer comparable quantities of Energy, Fat and Carbohydrate per 500 calories.
• 500 calories of Cookies, gluten-free, lemon wafer provide inadequate amounts of Omega 3, Fiber and Protein