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Comparing Nutrients in 500 calories Crackers, toast thins, low sodiumVS Cookies, chocolate chip sandwich, with creme filling

Weight per 500 calories

Crackers, toast thins, low sodium
113g
Cookies, chocolate chip sandwich, with creme filling
118g

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

Which food has more nutrients per 500 calories - Crackers, toast thins, low sodium or Cookies, chocolate chip sandwich, with creme filling?

Macros Ratio

Protein Fat Carbs

Crackers, toast thins, low sodium
6%
33%
61%
Cookies, chocolate chip sandwich, with creme filling
3%
37%
60%
500 kcal ▼

Macro Nutrients

Crackers, toast thins, low sodiumvs Cookies, chocolate chip sandwich, with creme filling
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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19%18.2g
Fat
21.4%20.8g
18.2 gvs20.8 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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11.4%3.65g
Saturated Fat
21.6%6.9g
3.65 gvs6.9 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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68.5%1.1g
Omega 3
27.4%0.44g
1.1 gvs0.44 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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51%8.65g
Omega 6
41.7%7.1g
8.65 gvs7.1 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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59%76.5g
Carbohydrate
57.5%74.7g
76.5 gvs74.7 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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20%14.6g
Sugars
62%45g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
14.6 gvs45 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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29%11g
Fiber
0%0g
11 gvs0 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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13%7.3g
Protein
6.18%3.46g
7.3 gvs3.46 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, toast thins, low sodiumvs Cookies, chocolate chip sandwich, with creme filling
0%0μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
0 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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35%0.42mg
Vitamin B1
24%0.29mg
Thiamine
0.42 mgvs0.29 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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11%0.14mg
Vitamin B2
15%0.2mg
Riboflavin
0.14 mgvs0.2 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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26.3%4.2mg
Vitamin B3
13.5%2.15mg
Niacin, nicotinic acid, niacinamide
4.2 mgvs2.15 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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NA
Vitamin B5
NA
Pantothenic acid
NA mgvsNA mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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26.5%0.35mg
Vitamin B6
1.7%0.022mg
Pyridoxine
0.35 mgvs0.022 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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9.33%37.3μg
Vitamin B9
16.5%66μg
Folates and Folic Acid
37.3 μgvs66 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0.98%0.024μg
Cobalamin
0 μgvs0.024 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg
Vitamin C
0%0mg
Ascorbic acid
0 mgvs0 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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12.7%1.9mg
Vitamin E
14.4%2.16mg
Tocopherols and Tocotrienols
1.9 mgvs2.16 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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26%31.2μg
Vitamin K
4.1%4.94μg
Phytomenadione or phylloquinone
31.2 μgvs4.94 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Crackers, toast thins, low sodiumvs Cookies, chocolate chip sandwich, with creme filling
0%0mg
Calcium
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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38.6%0.35mg
Copper
27.6%0.25mg
0.35 mgvs0.25 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 .

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49.2%3.94mg
Iron
15.6%1.25mg
3.94 mgvs1.25 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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27.5%115mg
Magnesium
7%29.4mg
115 mgvs29.4 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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NA
Manganese
NA
NA mgvsNA mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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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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43%301mg
Phosphorus
9.9%69.4mg
301 mgvs69.4 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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10%346mg
Potassium
3.25%111mg
346 mgvs111 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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95%52μg
Selenium
25.2%14μg
52 μgvs14 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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13.3%200mg
Sodium
22%328mg
200 mgvs328 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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20%2.2mg
Zinc
7.38%0.81mg
2.2 mgvs0.81 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.25%9.2g
Water
0.48%17.6g
9.2 gvs17.6 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 Crackers, toast thins, low sodium vs Cookies, chocolate chip sandwich, with creme filling:
Comparing minerals per 500 calories for Crackers, toast thins, low sodium vs Cookies, chocolate chip sandwich, with creme filling:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 kcal:

Crackers, toast thins, low sodiumVS Crackers, whole grain, sandwich-type, with peanut butter fillingCookies, chocolate chip sandwich, with creme fillingVS Crackers, whole grain, sandwich-type, with peanut butter fillingCrackers, toast thins, low sodiumVS Cookies, chocolate, made with rice cerealCookies, chocolate chip sandwich, with creme fillingVS Cookies, chocolate, made with rice cereal
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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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