Comparing Nutrients in 14 ounces Cookies, brownies, commercially prepared, reduced fat, with added fiber VS Crackers, standard snack-type, with whole wheat

Macros Ratio

	Protein	Fat	Carbs
Cookies, brownies, commercially prepared, reduced fat, with added fiber	3%	25%	72%
Crackers, standard snack-type, with whole wheat	6%	35%	59%

Macro Nutrients

	Cookies, brownies, commercially prepared, reduced fat, with added fiber	Crackers, standard snack-type, with whole wheat	Recommended Dietary Allowance
Energy	47.2% 1369kcal	63.4% 1838kcal	2900kcal per day for Men 19-50 years
Fat	39.6% 38.4g	73% 71g	97g per day for Men 19-50 years
Saturated Fat	34.3% 11g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	95% 1.52g	221% 3.54g	1.6g per day for Men 19-50 years
Omega 6	51.3% 8.7g	164% 28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	188% 244g	209% 271g	130g per day for Men 19-50 years
Sugars	212% 154g	57% 41.4g	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	0.99% 0.71g	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	% 0.95g	g per day for Men 19-50 years
Sucrose	NA	% 38.5g	g per day for Men 19-50 years
Fiber	116% 44g	51% 19.4g	38g per day for Men 19-50 years
Protein	19.6% 11g	51.7% 29g	56g per day for Men 19-50 years

Vitamins

	Cookies, brownies, commercially prepared, reduced fat, with added fiber	Crackers, standard snack-type, with whole wheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59% 0.71mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75.4% 0.98mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.7% 5.7mg	110% 17.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	37.7% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.8% 0.075mg	55% 0.71mg	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	41.7% 167μg	57.5% 230μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	3.3% 0.079μg	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	15.6% 2.34mg	76.7% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26.5% 31.8μg	47% 56.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, brownies, commercially prepared, reduced fat, with added fiber	Crackers, standard snack-type, with whole wheat	Recommended Dietary Allowance
Calcium	0% 0mg	66.3% 663mg	1000mg per day for Men 19-50 years
Copper	78.5% 0.71mg	87% 0.78mg	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	99% 7.9mg	181% 14.5mg	8mg per day for Men 19-50 years
Magnesium	29.3% 123mg	44.4% 187mg	420mg per day for Men 19-50 years
Manganese	NA	158% 3.64mg	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	33.5% 234mg	202% 1413mg	700mg per day for Men 19-50 years
Potassium	16.7% 568mg	24.4% 830mg	3400mg per day for Men 19-50 years
Selenium	93% 51μg	62.8% 34.5μg	55μg per day for Men 19-50 years
Sodium	76.7% 1151mg	198% 2969mg	1500mg per day for Men 19-50 years
Zinc	16.6% 1.83mg	40% 4.4mg	11mg per day for Men 19-50 years
Water	2.66% 99g	0.29% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, brownies, commercially prepared, reduced fat, with added fiber VS Crackers, standard snack-type, with whole wheat per 14 oz

Compare the macro and micronutrient content in 14 oz of Cookies, brownies, commercially prepared, reduced fat, with added fiber versus 14 oz of Crackers, standard snack-type, with whole wheat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cookies, brownies, commercially prepared, reduced fat, with added fiber vs Crackers, standard snack-type, with whole wheat:

• 14 oz of Crackers, standard snack-type, with whole wheat contain 1.8 times more Vitamin B1, 3.1 times more Vitamin B3, 9.5 times more Vitamin B6, 1.4 times more Vitamin B9, 4.9 times more Vitamin E and 1.8 times more Vitamin K than Cookies, brownies, commercially prepared, reduced fat, with added fiber.
• Both Cookies, brownies, commercially prepared, reduced fat, with added fiber and Crackers, standard snack-type, with whole wheat provide similar amounts of Vitamin B2 per 14 ounces.
• 14 ounces of Cookies, brownies, commercially prepared, reduced fat, with added fiber have insufficient amounts of Vitamin B6
• Both Cookies, brownies, commercially prepared, reduced fat, with added fiber as well as Crackers, standard snack-type, with whole wheat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cookies, brownies, commercially prepared, reduced fat, with added fiber vs Crackers, standard snack-type, with whole wheat:

• 14 ounces of Cookies, brownies, commercially prepared, reduced fat, with added fiber have 1.5 times more Selenium than Crackers, standard snack-type, with whole wheat.
• While 14 oz of Crackers, standard snack-type, with whole wheat contain more Calcium, 1.8 times more Iron, 1.5 times more Magnesium, 6 times more Phosphorus, 1.5 times more Potassium, 2.6 times more Sodium and 2.4 times more Zinc than Cookies, brownies, commercially prepared, reduced fat, with added fiber.
• Both Cookies, brownies, commercially prepared, reduced fat, with added fiber and Crackers, standard snack-type, with whole wheat contain similar levels of Copper per 14 ounces.
• 14 ounces of Cookies, brownies, commercially prepared, reduced fat, with added fiber lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cookies, brownies, commercially prepared, reduced fat, with added fiber have 3.7 times more Sugars and 2.3 times more Fiber than Crackers, standard snack-type, with whole wheat.
• While 14 oz of Crackers, standard snack-type, with whole wheat contain 1.3 times more Energy, 1.8 times more Fat, 1.6 times more Saturated Fat, 2.3 times more Omega 3, 3.2 times more Omega 6 and 2.6 times more Protein than Cookies, brownies, commercially prepared, reduced fat, with added fiber.
• Both Cookies, brownies, commercially prepared, reduced fat, with added fiber and Crackers, standard snack-type, with whole wheat offer comparable quantities of Carbohydrate per 14 ounces.