Comparing Nutrients in 14 ounces Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched VS Crackers, saltines, low salt (includes oyster, soda, soup)

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched	4%	41%	55%
Crackers, saltines, low salt (includes oyster, soda, soup)	9%	19%	72%

Macro Nutrients

	Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched	Crackers, saltines, low salt (includes oyster, soda, soup)	Recommended Dietary Allowance
Energy	66% 1909kcal	57.6% 1671kcal	2900kcal per day for Men 19-50 years
Fat	92% 89.7g	36.2% 35g	97g per day for Men 19-50 years
Saturated Fat	93% 29.7g	25% 7.94g	32g per day for Men 19-50 years
Omega 3	30.3% 0.48g	108% 1.73g	1.6g per day for Men 19-50 years
Omega 6	52.4% 8.9g	84.6% 14.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	204% 265g	227% 295g	130g per day for Men 19-50 years
Sugars	NA	12% 8.8g	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	1.26% 0.91g	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	% 0.91g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	26% 9.92g	30.3% 11.5g	38g per day for Men 19-50 years
Protein	38.3% 21.4g	67.3% 37.7g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched	Crackers, saltines, low salt (includes oyster, soda, soup)	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.5% 0.23mg	202% 2.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	101% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.88mg	130% 20.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.91mg	37.7% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	18.3% 0.24mg	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	8.93% 35.7μg	139% 556μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.65% 0.04μg	15% 0.36μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	29.6% 4.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	51% 61μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched	Crackers, saltines, low salt (includes oyster, soda, soup)	Recommended Dietary Allowance
Calcium	9.92% 99mg	47.2% 472mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	68.8% 0.62mg	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	49.6% 3.97mg	255% 20.4mg	8mg per day for Men 19-50 years
Magnesium	29.3% 123mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	77.5% 1.8mg	145% 3.33mg	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	61.2% 429mg	63% 441mg	700mg per day for Men 19-50 years
Potassium	15.8% 536mg	84.5% 2874mg	3400mg per day for Men 19-50 years
Selenium	NA	46% 25.4μg	55μg per day for Men 19-50 years
Sodium	83.3% 1250mg	52.4% 786mg	1500mg per day for Men 19-50 years
Zinc	23% 2.54mg	29.6% 3.25mg	11mg per day for Men 19-50 years
Water	0.44% 16.3g	0.43% 16g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched VS Crackers, saltines, low salt (includes oyster, soda, soup) per 14 oz

Compare the macro and micronutrient content in 14 oz of Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched versus 14 oz of Crackers, saltines, low salt (includes oyster, soda, soup) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched vs Crackers, saltines, low salt (includes oyster, soda, soup):

• 14 oz of Crackers, saltines, low salt (includes oyster, soda, soup) contain 10.4 times more Vitamin B1, 5.5 times more Vitamin B2, 11.1 times more Vitamin B3, 2.1 times more Vitamin B5, 15.6 times more Vitamin B9 and 9 times more Vitamin B12 than Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched.
• Both Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched and Crackers, saltines, low salt (includes oyster, soda, soup) provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched have insufficient amounts of Vitamin B12
• Both Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched as well as Crackers, saltines, low salt (includes oyster, soda, soup) have insufficient amounts of Vitamin A and Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched vs Crackers, saltines, low salt (includes oyster, soda, soup):

• 14 ounces of Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched have 1.4 times more Copper, 1.2 times more Magnesium and 1.6 times more Sodium than Crackers, saltines, low salt (includes oyster, soda, soup).
• While 14 oz of Crackers, saltines, low salt (includes oyster, soda, soup) contain 4.8 times more Calcium, 5.1 times more Iron, 1.9 times more Manganese, 5.4 times more Potassium and 1.3 times more Zinc than Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched.
• Both Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched and Crackers, saltines, low salt (includes oyster, soda, soup) contain similar levels of Phosphorus per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched have 2.6 times more Fat and 3.7 times more Saturated Fat than Crackers, saltines, low salt (includes oyster, soda, soup).
• While 14 oz of Crackers, saltines, low salt (includes oyster, soda, soup) contain 3.6 times more Omega 3, 1.6 times more Omega 6 and 1.8 times more Protein than Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched.
• Both Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched and Crackers, saltines, low salt (includes oyster, soda, soup) offer comparable quantities of Energy, Carbohydrate and Fiber per 14 ounces.