Comparing Nutrients in 14 ounces Cookies, gluten-free, chocolate sandwich, with creme filling VS Crackers, flavored, fish-shaped

Macros Ratio

	Protein	Fat	Carbs
Cookies, gluten-free, chocolate sandwich, with creme filling	2%	34%	64%
Crackers, flavored, fish-shaped	9%	34%	57%

Macro Nutrients

	Cookies, gluten-free, chocolate sandwich, with creme filling	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Energy	65% 1881kcal	63.4% 1838kcal	2900kcal per day for Men 19-50 years
Fat	73.2% 71g	72.5% 70.3g	97g per day for Men 19-50 years
Saturated Fat	98% 31.4g	25.5% 8.17g	32g per day for Men 19-50 years
Omega 3	14% 0.22g	104% 1.67g	1.6g per day for Men 19-50 years
Omega 6	40.8% 6.93g	81.2% 14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	232% 302g	200% 261g	130g per day for Men 19-50 years
Sugars	268% 194g	6.46% 4.7g	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	0% 0g	0.49% 0.36g	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	% 3.97g	% 1.2g	g per day for Men 19-50 years
Sucrose	% 189g	% 0g	g per day for Men 19-50 years
Fiber	26% 9.92g	32.4% 12.3g	38g per day for Men 19-50 years
Protein	15.5% 8.7g	72% 40.3g	56g per day for Men 19-50 years

Vitamins

	Cookies, gluten-free, chocolate sandwich, with creme filling	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	269% 3.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.2% 0.3mg	157% 2.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.67% 1.55mg	159% 25.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	52.5% 2.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	26% 0.34mg	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	0% 0μg	152% 607μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	61% 9.17mg	97% 14.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	84.7% 102μg	92% 110μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, gluten-free, chocolate sandwich, with creme filling	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Calcium	7.54% 75.4mg	33% 329mg	1000mg per day for Men 19-50 years
Copper	115% 1.04mg	59% 0.53mg	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	139% 11mg	227% 18mg	8mg per day for Men 19-50 years
Magnesium	37.8% 159mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	89% 2.04mg	97% 2.24mg	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	39.7% 278mg	95% 663mg	700mg per day for Men 19-50 years
Potassium	18.3% 623mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	72.8% 1091mg	257% 3850mg	1500mg per day for Men 19-50 years
Zinc	24% 2.6mg	39.3% 4.33mg	11mg per day for Men 19-50 years
Water	0.3% 11.3g	0.37% 13.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cookies, gluten-free, chocolate sandwich, with creme filling vs Crackers, flavored, fish-shaped:

• Crackers, flavored, fish-shaped contain 16.3 times more Vitamin B1, 6.8 times more Vitamin B2, 16.4 times more Vitamin B3, 4.4 times more Vitamin B5, more Vitamin B6, more Vitamin B9 and 1.6 times more Vitamin E than Cookies, gluten-free, chocolate sandwich, with creme filling.
• Both Cookies, gluten-free, chocolate sandwich, with creme filling and Crackers, flavored, fish-shaped have similar amounts of Vitamin K per 14 oz.

Comparing minerals per 14 ounces for Cookies, gluten-free, chocolate sandwich, with creme filling vs Crackers, flavored, fish-shaped:

• Cookies, gluten-free, chocolate sandwich, with creme filling have 1.9 times more Copper and 1.6 times more Magnesium than Crackers, flavored, fish-shaped.
• While Crackers, flavored, fish-shaped contain 4.4 times more Calcium, 1.6 times more Iron, 2.4 times more Phosphorus, 1.4 times more Potassium, more Selenium, 3.5 times more Sodium and 1.7 times more Zinc than Cookies, gluten-free, chocolate sandwich, with creme filling.
• Both Cookies, gluten-free, chocolate sandwich, with creme filling and Crackers, flavored, fish-shaped have similar amounts of Manganese per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cookies, gluten-free, chocolate sandwich, with creme filling have 3.8 times more Saturated Fat and 41.5 times more Sugars than Crackers, flavored, fish-shaped.
• While Crackers, flavored, fish-shaped contain 7.5 times more Omega 3, 2 times more Omega 6 and 4.6 times more Protein than Cookies, gluten-free, chocolate sandwich, with creme filling.
• Both Cookies, gluten-free, chocolate sandwich, with creme filling and Crackers, flavored, fish-shaped have similar amounts of Energy, Fat, Carbohydrate and Fiber per 14 oz.
• Both Cookies, gluten-free, chocolate sandwich, with creme filling as well as Crackers, flavored, fish-shaped have insufficient amounts of Fructose, Glucose and Sucrose in 14 oz.