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Comparing Nutrients in 300 calories Crackers, flavored, fish-shapedVS Cookies, gluten-free, lemon wafer

Weight per 300 calories

Crackers, flavored, fish-shaped
64.8g
Cookies, gluten-free, lemon wafer
58.3g

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

Which food has more nutrients per 300 calories - Crackers, flavored, fish-shaped or Cookies, gluten-free, lemon wafer?

Macros Ratio

Protein Fat Carbs

Crackers, flavored, fish-shaped
9%
34%
57%
Cookies, gluten-free, lemon wafer
0%
42%
58%
300 kcal ▼

Macro Nutrients

Crackers, flavored, fish-shapedvs Cookies, gluten-free, lemon wafer
10.3%300kcal
Energy
10.3%300kcal
300 kcalvs300 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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12%11.5g
Fat
14.5%14g
11.5 gvs14 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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4.17%1.33g
Saturated Fat
19%6.1g
1.33 gvs6.1 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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17%0.27g
Omega 3
3.57%0.057g
0.27 gvs0.057 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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13.3%2.25g
Omega 6
8.76%1.5g
2.25 gvs1.5 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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NA
Cholesterol
NA
NA mgvsNA mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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32.7%42.6g
Carbohydrate
33.3%43.3g
42.6 gvs43.3 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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1.05%0.76g
Sugars
34%24.6g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
0.76 gvs24.6 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.08%0.058g
Fructose
0%0g
≤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]
0.058 gvs0 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.19g
Glucose
%0g
0.19 gvs0 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0g
Sucrose
%24.6g
0 gvs24.6 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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5.3%2g
Fiber
0%0g
2 gvs0 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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11.8%6.6g
Protein
0%0g
6.6 gvs0 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Baked Products rich in Protein Buy premium vegan protein powder

Vitamins

Crackers, flavored, fish-shapedvs Cookies, gluten-free, lemon wafer
NA
Vitamin A
NA
RAE, retinol activity equivalents
NA μgvsNA μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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44%0.53mg
Vitamin B1
2.2%0.026mg
Thiamine
0.53 mgvs0.026 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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25.6%0.33mg
Vitamin B2
3.3%0.043mg
Riboflavin
0.33 mgvs0.043 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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26%4.15mg
Vitamin B3
0.24%0.038mg
Niacin, nicotinic acid, niacinamide
4.15 mgvs0.038 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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8.58%0.43mg
Vitamin B5
0%0mg
Pantothenic acid
0.43 mgvs0 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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4.24%0.055mg
Vitamin B6
0%0mg
Pyridoxine
0.055 mgvs0 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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24.8%99μg
Vitamin B9
0%0μg
Folates and Folic Acid
99 μgvs0 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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NA
Vitamin B12
NA
Cobalamin
NA μgvsNA μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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NA
Vitamin C
NA
Ascorbic acid
NA mgvsNA mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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NA
Vitamin D
NA
Calciferol, cholecalciferol, ergocalciferol
NA IUvsNA IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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16%2.4mg
Vitamin E
12%1.8mg
Tocopherols and Tocotrienols
2.4 mgvs1.8 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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15%18μg
Vitamin K
NA
Phytomenadione or phylloquinone
18 μgvsNA μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Crackers, flavored, fish-shapedvs Cookies, gluten-free, lemon wafer
5.38%53.8mg
Calcium
0.52%5.24mg
53.8 mgvs5.24 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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9.65%0.087mg
Copper
0%0mg
0.087 mgvs0 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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37%2.97mg
Iron
1.3%0.1mg
2.97 mgvs0.1 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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3.86%16mg
Magnesium
0.42%1.75mg
16 mgvs1.75 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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16%0.37mg
Manganese
0.48%0.011mg
0.37 mgvs0.011 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Baked Products rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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15.5%108mg
Phosphorus
3.25%22.7mg
108 mgvs22.7 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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4.27%145mg
Potassium
0.62%21mg
145 mgvs21 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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4.7%2.6μg
Selenium
0%0μg
2.6 μgvs0 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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42%629mg
Sodium
4.3%64.7mg
629 mgvs64.7 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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6.42%0.71mg
Zinc
0.16%0.017mg
0.71 mgvs0.017 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.06%2.2g
Water
0.018%0.65g
2.2 gvs0.65 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Crackers, flavored, fish-shaped vs Cookies, gluten-free, lemon wafer:
Comparing minerals per 300 calories for Crackers, flavored, fish-shaped vs Cookies, gluten-free, lemon wafer:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal:

Crackers, flavored, fish-shapedVS Cookies, gluten-free, chocolate sandwich, with creme fillingCookies, gluten-free, lemon waferVS Cookies, gluten-free, chocolate sandwich, with creme fillingCrackers, flavored, fish-shapedVS Cookies, gluten-free, vanilla sandwich, with creme fillingCookies, gluten-free, lemon waferVS Cookies, gluten-free, vanilla sandwich, with creme filling
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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