Comparing Nutrients in 100 calories Cookies, chocolate cream covered biscuit sticks VS Crackers, gluten-free, multi-seeded and multigrain

Weight per 100 calories

• Cookies, chocolate cream covered biscuit sticks: 22.4g
• Crackers, gluten-free, multi-seeded and multigrain: 22g

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

Which food has more nutrients per 100 calories - Cookies, chocolate cream covered biscuit sticks or Crackers, gluten-free, multi-seeded and multigrain?

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate cream covered biscuit sticks	9%	45%	46%
Crackers, gluten-free, multi-seeded and multigrain	10%	31%	59%

Macro Nutrients

	Cookies, chocolate cream covered biscuit sticks	Crackers, gluten-free, multi-seeded and multigrain	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	5.2% 5.03g	3.6% 3.5g	97g per day for Men 19-50 years
Saturated Fat	8.8% 2.8g	1.43% 0.46g	32g per day for Men 19-50 years
Omega 3	0.098% 0.002g	12.8% 0.2g	1.6g per day for Men 19-50 years
Omega 6	8.83% 1.5g	6.54% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.8% 11.4g	11.3% 14.6g	130g per day for Men 19-50 years
Sugars	7.7% 5.6g	0.26% 0.19g	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	% 0.19g	g per day for Men 19-50 years
Fiber	2.94% 1.1g	5.93% 2.25g	38g per day for Men 19-50 years
Protein	4% 2.24g	4.43% 2.5g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate cream covered biscuit sticks	Crackers, gluten-free, multi-seeded and multigrain	Recommended Dietary Allowance
Vitamin A	0.025% 0.22μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.32% 0.016mg	3.83% 0.046mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.42% 0.045mg	2.94% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.9% 0.14mg	6.67% 1.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	3.7% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.83% 0.011mg	6.3% 0.082mg	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	0.95% 3.8μg	1.93% 7.73μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	3.73% 0.089μg	0% 0μg	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	13.2% 2mg	2.2% 0.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.32% 0.38μg	2.52% 3.02μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate cream covered biscuit sticks	Crackers, gluten-free, multi-seeded and multigrain	Recommended Dietary Allowance
Calcium	1.1% 11mg	5.25% 52.5mg	1000mg per day for Men 19-50 years
Copper	5.6% 0.05mg	13.5% 0.12mg	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	2.5% 0.2mg	7.8% 0.62mg	8mg per day for Men 19-50 years
Magnesium	1.9% 8.05mg	8.6% 36.2mg	420mg per day for Men 19-50 years
Manganese	NA	23.5% 0.54mg	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	5.9% 41mg	11.8% 82.6mg	700mg per day for Men 19-50 years
Potassium	1.2% 40.5mg	2.47% 84mg	3400mg per day for Men 19-50 years
Selenium	5.98% 3.3μg	7% 3.84μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.7mg	6.45% 97mg	1500mg per day for Men 19-50 years
Zinc	1.83% 0.2mg	5.3% 0.58mg	11mg per day for Men 19-50 years
Water	0.091% 3.38g	0.021% 0.79g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Cookies, chocolate cream covered biscuit sticks vs Crackers, gluten-free, multi-seeded and multigrain:

• Cookies, chocolate cream covered biscuit sticks have more Vitamin B12 and 6 times more Vitamin E than Crackers, gluten-free, multi-seeded and multigrain.
• While Crackers, gluten-free, multi-seeded and multigrain contain 2.9 times more Vitamin B1, 7.4 times more Vitamin B3, 7.6 times more Vitamin B6, 2 times more Vitamin B9 and 8 times more Vitamin K than Cookies, chocolate cream covered biscuit sticks.
• Both Cookies, chocolate cream covered biscuit sticks and Crackers, gluten-free, multi-seeded and multigrain have similar amounts of Vitamin B2 per 100 kcal.
• Both Cookies, chocolate cream covered biscuit sticks as well as Crackers, gluten-free, multi-seeded and multigrain have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Cookies, chocolate cream covered biscuit sticks vs Crackers, gluten-free, multi-seeded and multigrain:

• Crackers, gluten-free, multi-seeded and multigrain contain 4.7 times more Calcium, 2.4 times more Copper, 3.1 times more Iron, 4.5 times more Magnesium, 2 times more Phosphorus, 2.1 times more Potassium, 2 times more Sodium and 2.9 times more Zinc than Cookies, chocolate cream covered biscuit sticks.
• Both Cookies, chocolate cream covered biscuit sticks and Crackers, gluten-free, multi-seeded and multigrain have similar amounts of Selenium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Cookies, chocolate cream covered biscuit sticks have 1.4 times more Fat, 6.2 times more Saturated Fat, 1.4 times more Omega 6 and 29.5 times more Sugars than Crackers, gluten-free, multi-seeded and multigrain.
• While Crackers, gluten-free, multi-seeded and multigrain contain 130.5 times more Omega 3, 1.3 times more Carbohydrate and 2 times more Fiber than Cookies, chocolate cream covered biscuit sticks.
• Both Cookies, chocolate cream covered biscuit sticks and Crackers, gluten-free, multi-seeded and multigrain have similar amounts of Energy and Protein per 100 kcal.
• Both Cookies, chocolate cream covered biscuit sticks as well as Crackers, gluten-free, multi-seeded and multigrain have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.