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Comparing Nutrients in 500 calories Cookies, fig barsVS Cookies, graham crackers, chocolate-coated

Weight per 500 calories

Cookies, fig bars
144g
Cookies, graham crackers, chocolate-coated
100g

Cookies, graham crackers, chocolate-coated have 1.4 times more energy per unit of mass than Cookies, fig bars, which is very high in comparison to other foods. Cookies, fig bars having high energy density.

Which food has more nutrients per 500 calories - Cookies, fig bars or Cookies, graham crackers, chocolate-coated?

Macros Ratio

Protein Fat Carbs

Cookies, fig bars
4%
18%
78%
Cookies, graham crackers, chocolate-coated
3%
45%
52%
500 kcal ▼

Macro Nutrients

Cookies, fig barsvs Cookies, graham crackers, chocolate-coated
17.2%500kcal
Energy
17.2%500kcal
500 kcalvs500 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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11%10.5g
Fat
26.6%26g
10.5 gvs26 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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5.04%1.6g
Saturated Fat
53.8%17g
1.6 gvs17 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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16.3%0.26g
Omega 3
3.3%0.053g
0.26 gvs0.053 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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22%3.7g
Omega 6
26.5%4.5g
3.7 gvs4.5 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0.34%1mg
0 mgvs1 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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78.4%102g
Carbohydrate
51.4%66.8g
102 gvs66.8 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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92%66.6g
Sugars
51.4%37.3g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
66.6 gvs37.3 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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17.4%6.6g
Fiber
5.8%2.2g
6.6 gvs2.2 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Baked Products rich in Fiber
9.5%5.3g
Protein
7.14%4g
5.3 gvs4 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

Cookies, fig barsvs Cookies, graham crackers, chocolate-coated
1.44%13μg
Vitamin A
0.22%2μg
RAE, retinol activity equivalents
13 μgvs2 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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19%0.23mg
Vitamin B1
22.5%0.27mg
Thiamine
0.23 mgvs0.27 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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24%0.31mg
Vitamin B2
11.5%0.15mg
Riboflavin
0.31 mgvs0.15 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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17%2.7mg
Vitamin B3
10.6%1.7mg
Niacin, nicotinic acid, niacinamide
2.7 mgvs1.7 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Baked Products rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
10.5%0.52mg
Vitamin B5
7.54%0.38mg
Pantothenic acid
0.52 mgvs0.38 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Baked Products rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
8.3%0.11mg
Vitamin B6
4.92%0.064mg
Pyridoxine
0.11 mgvs0.064 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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12.6%50.3μg
Vitamin B9
12.5%50μg
Folates and Folic Acid
50.3 μgvs50 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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5.4%0.13μg
Vitamin B12
4.17%0.1μg
Cobalamin
0.13 μgvs0.1 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0.48%0.43mg
Vitamin C
0.11%0.1mg
Ascorbic acid
0.43 mgvs0.1 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0.17%1IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs1 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Baked Products rich in Vitamin D Buy Vegan Vitamin D
6.23%0.93mg
Vitamin E
6.6%0.99mg
Tocopherols and Tocotrienols
0.93 mgvs0.99 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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6.94%8.33μg
Vitamin K
5.33%6.4μg
Phytomenadione or phylloquinone
8.33 μgvs6.4 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Cookies, fig barsvs Cookies, graham crackers, chocolate-coated
9.2%92mg
Calcium
4.6%46mg
92 mgvs46 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Baked Products rich in Calcium
23.5%0.21mg
Copper
21.6%0.19mg
0.21 mgvs0.19 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Baked Products rich in Copper
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 .

Find Baked Products rich in Fluoride
52%4.17mg
Iron
25%2mg
4.17 mgvs2 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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9.24%38.8mg
Magnesium
3.8%16mg
38.8 mgvs16 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Baked Products rich in Magnesium
21.4%0.49mg
Manganese
20%0.46mg
0.49 mgvs0.46 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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12.7%89mg
Phosphorus
12.4%87mg
89 mgvs87 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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8.75%297mg
Potassium
7.85%267mg
297 mgvs267 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Baked Products rich in Potassium
8.62%4.74μg
Selenium
20%11μg
4.74 μgvs11 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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33.5%503mg
Sodium
17.7%265mg
503 mgvs265 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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5.1%0.56mg
Zinc
1.8%0.2mg
0.56 mgvs0.2 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.64%23.7g
Water
0.054%2g
23.7 gvs2 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Cookies, fig bars vs Cookies, graham crackers, chocolate-coated:
Comparing minerals per 500 calories for Cookies, fig bars vs Cookies, graham crackers, chocolate-coated:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 kcal:

Cookies, fig barsVS Cookies, gingersnapsCookies, graham crackers, chocolate-coatedVS Cookies, gingersnapsCookies, fig barsVS Cookies, molassesCookies, graham crackers, chocolate-coatedVS Cookies, molasses
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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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