Comparing Nutrients in 14 ounces Cookies, coconut macaroon VS Crackers, sandwich-type, peanut butter filled, reduced fat

Macros Ratio

	Protein	Fat	Carbs
Cookies, coconut macaroon	3%	44%	53%
Crackers, sandwich-type, peanut butter filled, reduced fat	8%	34%	58%

Macro Nutrients

	Cookies, coconut macaroon	Crackers, sandwich-type, peanut butter filled, reduced fat	Recommended Dietary Allowance
Energy	63% 1826kcal	60% 1734kcal	2900kcal per day for Men 19-50 years
Fat	92% 89.5g	68.2% 66g	97g per day for Men 19-50 years
Saturated Fat	249% 79.8g	34.5% 11g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	17.8% 3.02g	155% 26.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	187% 243g	194% 252g	130g per day for Men 19-50 years
Sugars	247% 179g	61% 44g	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	53.3% 20.2g	29.2% 11g	38g per day for Men 19-50 years
Protein	21.4% 12g	59% 33g	56g per day for Men 19-50 years

Vitamins

	Cookies, coconut macaroon	Crackers, sandwich-type, peanut butter filled, reduced fat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.6% 0.079mg	150% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.46% 0.87mg	116% 18.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	29.5% 1.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.3% 0.38mg	22.3% 0.29mg	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	2.98% 12μg	110% 441μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	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	5.03% 0.75mg	49.2% 7.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.64% 4.37μg	9.92% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, coconut macaroon	Crackers, sandwich-type, peanut butter filled, reduced fat	Recommended Dietary Allowance
Calcium	2% 20mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	119% 1.07mg	57.3% 0.52mg	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	40.7% 3.25mg	149% 12mg	8mg per day for Men 19-50 years
Magnesium	27.4% 115mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	NA	NA	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	38.6% 270mg	55% 385mg	700mg per day for Men 19-50 years
Potassium	14.4% 488mg	14.2% 484mg	3400mg per day for Men 19-50 years
Selenium	49% 27μg	141% 77.4μg	55μg per day for Men 19-50 years
Sodium	63.8% 957mg	169% 2536mg	1500mg per day for Men 19-50 years
Zinc	26.3% 2.9mg	24% 2.66mg	11mg per day for Men 19-50 years
Water	1.23% 45.6g	1% 37g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, coconut macaroon VS Crackers, sandwich-type, peanut butter filled, reduced fat per 14 oz

Compare the macro and micronutrient content in 14 oz of Cookies, coconut macaroon versus 14 oz of Crackers, sandwich-type, peanut butter filled, reduced fat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cookies, coconut macaroon vs Crackers, sandwich-type, peanut butter filled, reduced fat:

• 14 ounces of Cookies, coconut macaroon have 1.3 times more Vitamin B6 than Crackers, sandwich-type, peanut butter filled, reduced fat.
• While 14 oz of Crackers, sandwich-type, peanut butter filled, reduced fat contain 22.7 times more Vitamin B1, 5 times more Vitamin B2, 21.3 times more Vitamin B3, 37 times more Vitamin B9, 9.8 times more Vitamin E and 2.7 times more Vitamin K than Cookies, coconut macaroon.
• 14 ounces of Cookies, coconut macaroon have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B9, Vitamin E and Vitamin K
• Both Cookies, coconut macaroon as well as Crackers, sandwich-type, peanut butter filled, reduced fat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cookies, coconut macaroon vs Crackers, sandwich-type, peanut butter filled, reduced fat:

• 14 ounces of Cookies, coconut macaroon have 2.1 times more Copper than Crackers, sandwich-type, peanut butter filled, reduced fat.
• While 14 oz of Crackers, sandwich-type, peanut butter filled, reduced fat contain 3.7 times more Iron, 1.4 times more Phosphorus, 2.9 times more Selenium and 2.7 times more Sodium than Cookies, coconut macaroon.
• Both Cookies, coconut macaroon and Crackers, sandwich-type, peanut butter filled, reduced fat contain similar levels of Magnesium, Potassium and Zinc per 14 ounces.
• Both Cookies, coconut macaroon as well as Crackers, sandwich-type, peanut butter filled, reduced fat lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cookies, coconut macaroon have 1.4 times more Fat, 7.2 times more Saturated Fat, 4.1 times more Sugars and 1.8 times more Fiber than Crackers, sandwich-type, peanut butter filled, reduced fat.
• While 14 oz of Crackers, sandwich-type, peanut butter filled, reduced fat contain 8.7 times more Omega 6 and 2.8 times more Protein than Cookies, coconut macaroon.
• Both Cookies, coconut macaroon and Crackers, sandwich-type, peanut butter filled, reduced fat offer comparable quantities of Energy, Omega 3 and Carbohydrate per 14 ounces.