Comparing Nutrients in 14 ounces Cookies, gluten-free, chocolate wafer VS Crackers, whole grain, sandwich-type, with peanut butter filling

Macros Ratio

	Protein	Fat	Carbs
Cookies, gluten-free, chocolate wafer	3%	51%	46%
Crackers, whole grain, sandwich-type, with peanut butter filling	12%	41%	47%

Macro Nutrients

	Cookies, gluten-free, chocolate wafer	Crackers, whole grain, sandwich-type, with peanut butter filling	Recommended Dietary Allowance
Energy	74% 2147kcal	63.6% 1846kcal	2900kcal per day for Men 19-50 years
Fat	124% 121g	86.7% 84g	97g per day for Men 19-50 years
Saturated Fat	190% 60.7g	56% 18g	32g per day for Men 19-50 years
Omega 3	30.8% 0.49g	119% 1.9g	1.6g per day for Men 19-50 years
Omega 6	50% 8.47g	94% 16g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	192% 249g	167% 217g	130g per day for Men 19-50 years
Sugars	224% 163g	51.5% 37.3g	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	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 147g	NA	g per day for Men 19-50 years
Fiber	16.7% 6.35g	98% 37.3g	38g per day for Men 19-50 years
Protein	28.8% 16g	100% 56g	56g per day for Men 19-50 years

Vitamins

	Cookies, gluten-free, chocolate wafer	Crackers, whole grain, sandwich-type, with peanut butter filling	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	110% 1.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	71% 0.92mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	156% 25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34% 1.7mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	67% 0.87mg	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	73.4% 294μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	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	69.6% 10.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	15% 18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, gluten-free, chocolate wafer	Crackers, whole grain, sandwich-type, with peanut butter filling	Recommended Dietary Allowance
Calcium	43.3% 433mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	136% 1.23mg	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	152% 12mg	8mg per day for Men 19-50 years
Magnesium	38.7% 163mg	101% 425mg	420mg per day for Men 19-50 years
Manganese	71% 1.63mg	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	81.6% 572mg	145% 1016mg	700mg per day for Men 19-50 years
Potassium	39.7% 1349mg	38.5% 1310mg	3400mg per day for Men 19-50 years
Selenium	NA	135% 74.2μg	55μg per day for Men 19-50 years
Sodium	32.3% 484mg	168% 2520mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	74% 8.14mg	11mg per day for Men 19-50 years
Water	0.15% 5.44g	0.79% 29g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, gluten-free, chocolate wafer VS Crackers, whole grain, sandwich-type, with peanut butter filling per 14 oz

Compare the macro and micronutrient content in 14 oz of Cookies, gluten-free, chocolate wafer versus 14 oz of Crackers, whole grain, sandwich-type, with peanut butter filling 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, whole grain, sandwich-type, with peanut butter filling:

• Both Cookies, gluten-free, chocolate wafer and Crackers, whole grain, sandwich-type, with peanut butter filling have similar amounts of vitamins per 14 oz

Comparing minerals per 14 ounces for Cookies, gluten-free, chocolate wafer vs Crackers, whole grain, sandwich-type, with peanut butter filling:

• 14 ounces of Cookies, gluten-free, chocolate wafer have 3.3 times more Calcium than Crackers, whole grain, sandwich-type, with peanut butter filling.
• While 14 oz of Crackers, whole grain, sandwich-type, with peanut butter filling contain 2.6 times more Magnesium, 1.8 times more Phosphorus, 5.2 times more Sodium and 2.6 times more Zinc than Cookies, gluten-free, chocolate wafer.
• Both Cookies, gluten-free, chocolate wafer and Crackers, whole grain, sandwich-type, with peanut butter filling contain similar levels of Copper, Iron and Potassium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cookies, gluten-free, chocolate wafer have 1.4 times more Fat, 3.4 times more Saturated Fat and 4.4 times more Sugars than Crackers, whole grain, sandwich-type, with peanut butter filling.
• While 14 oz of Crackers, whole grain, sandwich-type, with peanut butter filling contain 3.9 times more Omega 3, 1.9 times more Omega 6, 5.9 times more Fiber and 3.5 times more Protein than Cookies, gluten-free, chocolate wafer.
• Both Cookies, gluten-free, chocolate wafer and Crackers, whole grain, sandwich-type, with peanut butter filling offer comparable quantities of Energy and Carbohydrate per 14 ounces.