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

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched	4%	41%	55%
Crackers, saltines, unsalted tops (includes oyster, soda, soup)	9%	25%	66%

Macro Nutrients

	Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched	Crackers, saltines, unsalted tops (includes oyster, soda, soup)	Recommended Dietary Allowance
Energy	66% 1909kcal	59.4% 1723kcal	2900kcal per day for Men 19-50 years
Fat	92% 89.7g	48.3% 47g	97g per day for Men 19-50 years
Saturated Fat	93% 29.7g	36.4% 11.6g	32g per day for Men 19-50 years
Omega 3	30.3% 0.48g	21.3% 0.34g	1.6g per day for Men 19-50 years
Omega 6	52.4% 8.9g	37% 6.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	204% 265g	218% 284g	130g per day for Men 19-50 years
Sugars	NA	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	26% 9.92g	31.3% 12g	38g per day for Men 19-50 years
Protein	38.3% 21.4g	65.2% 36.5g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched	Crackers, saltines, unsalted tops (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	187% 2.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	141% 1.83mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.88mg	130% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.91mg	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	11.6% 0.15mg	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	123% 492μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.65% 0.04μg	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	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched	Crackers, saltines, unsalted tops (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	87.8% 0.79mg	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	268% 21.4mg	8mg per day for Men 19-50 years
Magnesium	29.3% 123mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	77.5% 1.8mg	120% 2.76mg	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	59.5% 417mg	700mg per day for Men 19-50 years
Potassium	15.8% 536mg	15% 508mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	83.3% 1250mg	203% 3040mg	1500mg per day for Men 19-50 years
Zinc	23% 2.54mg	27.8% 3.06mg	11mg per day for Men 19-50 years
Water	0.44% 16.3g	0.44% 16.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched VS Crackers, saltines, unsalted tops (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, unsalted tops (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, unsalted tops (includes oyster, soda, soup):

• 14 ounces of Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched have 1.5 times more Vitamin B6 than Crackers, saltines, unsalted tops (includes oyster, soda, soup).
• While 14 oz of Crackers, saltines, unsalted tops (includes oyster, soda, soup) contain 9.6 times more Vitamin B1, 7.7 times more Vitamin B2, 11.1 times more Vitamin B3, 2 times more Vitamin B5 and 13.8 times more Vitamin B9 than Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched.
• Both Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched as well as Crackers, saltines, unsalted tops (includes oyster, soda, soup) have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 14 ounces.

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

• 14 oz of Crackers, saltines, unsalted tops (includes oyster, soda, soup) contain 4.8 times more Calcium, 5.4 times more Iron, 1.5 times more Manganese and 2.4 times more Sodium than Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched.
• Both Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched and Crackers, saltines, unsalted tops (includes oyster, soda, soup) contain similar levels of Copper, Magnesium, Phosphorus, Potassium and Zinc per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched have 1.9 times more Fat, 2.5 times more Saturated Fat, 1.4 times more Omega 3 and 1.4 times more Omega 6 than Crackers, saltines, unsalted tops (includes oyster, soda, soup).
• While 14 oz of Crackers, saltines, unsalted tops (includes oyster, soda, soup) contain 1.7 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, unsalted tops (includes oyster, soda, soup) offer comparable quantities of Energy, Carbohydrate and Fiber per 14 ounces.