Comparing Nutrients in 14 ounces Cookies, gluten-free, chocolate wafer VS Crackers, flavored, fish-shaped

Macros Ratio

	Protein	Fat	Carbs
Cookies, gluten-free, chocolate wafer	3%	51%	46%
Crackers, flavored, fish-shaped	9%	34%	57%

Macro Nutrients

	Cookies, gluten-free, chocolate wafer	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Energy	74% 2147kcal	63.4% 1838kcal	2900kcal per day for Men 19-50 years
Fat	124% 121g	72.5% 70.3g	97g per day for Men 19-50 years
Saturated Fat	190% 60.7g	25.5% 8.17g	32g per day for Men 19-50 years
Omega 3	30.8% 0.49g	104% 1.67g	1.6g per day for Men 19-50 years
Omega 6	50% 8.47g	81.2% 14g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	192% 249g	200% 261g	130g per day for Men 19-50 years
Sugars	224% 163g	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	% 0g	% 1.2g	g per day for Men 19-50 years
Sucrose	% 147g	% 0g	g per day for Men 19-50 years
Fiber	16.7% 6.35g	32.4% 12.3g	38g per day for Men 19-50 years
Protein	28.8% 16g	72% 40.3g	56g per day for Men 19-50 years

Vitamins

	Cookies, gluten-free, chocolate wafer	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	269% 3.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	157% 2.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	159% 25.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34% 1.7mg	52.5% 2.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	152% 607μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	NA	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	97% 14.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	92% 110μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, gluten-free, chocolate wafer	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Calcium	43.3% 433mg	33% 329mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	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	182% 14.6mg	227% 18mg	8mg per day for Men 19-50 years
Magnesium	38.7% 163mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	71% 1.63mg	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	81.6% 572mg	95% 663mg	700mg per day for Men 19-50 years
Potassium	39.7% 1349mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	NA	29% 16μg	55μg per day for Men 19-50 years
Sodium	32.3% 484mg	257% 3850mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	39.3% 4.33mg	11mg per day for Men 19-50 years
Water	0.15% 5.44g	0.37% 13.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, gluten-free, chocolate wafer VS Crackers, flavored, fish-shaped per 14 oz

Compare the macro and micronutrient content in 14 oz of Cookies, gluten-free, chocolate wafer versus 14 oz of Crackers, flavored, fish-shaped to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 oz of Crackers, flavored, fish-shaped contain 1.5 times more Vitamin B5 than Cookies, gluten-free, chocolate wafer.

Comparing minerals per 14 ounces for Cookies, gluten-free, chocolate wafer vs Crackers, flavored, fish-shaped:

• 14 ounces of Cookies, gluten-free, chocolate wafer have 1.3 times more Calcium, 1.9 times more Copper, 1.6 times more Magnesium and 1.5 times more Potassium than Crackers, flavored, fish-shaped.
• While 14 oz of Crackers, flavored, fish-shaped contain 1.4 times more Manganese, 8 times more Sodium and 1.4 times more Zinc than Cookies, gluten-free, chocolate wafer.
• Both Cookies, gluten-free, chocolate wafer and Crackers, flavored, fish-shaped contain similar levels of Iron and Phosphorus per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cookies, gluten-free, chocolate wafer have 1.7 times more Fat, 7.4 times more Saturated Fat and 34.7 times more Sugars than Crackers, flavored, fish-shaped.
• While 14 oz of Crackers, flavored, fish-shaped contain 3.4 times more Omega 3, 1.6 times more Omega 6, 1.9 times more Fiber and 2.5 times more Protein than Cookies, gluten-free, chocolate wafer.
• Both Cookies, gluten-free, chocolate wafer and Crackers, flavored, fish-shaped offer comparable quantities of Energy and Carbohydrate per 14 ounces.