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

Macros Ratio

	Protein	Fat	Carbs
Cookies, gluten-free, lemon wafer	0%	42%	58%
Crackers, flavored, fish-shaped	9%	34%	57%

Macro Nutrients

	Cookies, gluten-free, lemon wafer	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Energy	70.5% 2044kcal	63.4% 1838kcal	2900kcal per day for Men 19-50 years
Fat	99% 96g	72.5% 70.3g	97g per day for Men 19-50 years
Saturated Fat	130% 41.7g	25.5% 8.17g	32g per day for Men 19-50 years
Omega 3	24.3% 0.39g	104% 1.67g	1.6g per day for Men 19-50 years
Omega 6	59.7% 10g	81.2% 14g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	227% 295g	200% 261g	130g per day for Men 19-50 years
Sugars	232% 168g	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	% 168g	% 0g	g per day for Men 19-50 years
Fiber	0% 0g	32.4% 12.3g	38g per day for Men 19-50 years
Protein	0% 0g	72% 40.3g	56g per day for Men 19-50 years

Vitamins

	Cookies, gluten-free, lemon 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	15% 0.18mg	269% 3.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.6% 0.29mg	157% 2.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.6% 0.26mg	159% 25.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	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	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	82.6% 12.4mg	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, lemon wafer	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	33% 329mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	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	8.93% 0.71mg	227% 18mg	8mg per day for Men 19-50 years
Magnesium	2.83% 12mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	3.28% 0.075mg	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	22% 155mg	95% 663mg	700mg per day for Men 19-50 years
Potassium	4.2% 143mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	29.4% 441mg	257% 3850mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	39.3% 4.33mg	11mg per day for Men 19-50 years
Water	0.12% 4.45g	0.37% 13.6g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 14 oz of Cookies, gluten-free, lemon 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, lemon wafer vs Crackers, flavored, fish-shaped:

• 14 oz of Crackers, flavored, fish-shaped contain 18.1 times more Vitamin B1, 6.9 times more Vitamin B2, 98.6 times more Vitamin B3, more Vitamin B5, more Vitamin B6 and more Vitamin B9 than Cookies, gluten-free, lemon wafer.
• Both Cookies, gluten-free, lemon wafer and Crackers, flavored, fish-shaped provide similar amounts of Vitamin E per 14 ounces.
• 14 ounces of Cookies, gluten-free, lemon wafer have insufficient amounts of Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9

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

• 14 oz of Crackers, flavored, fish-shaped contain 9.2 times more Calcium, more Copper, 25.4 times more Iron, 8.3 times more Magnesium, 29.7 times more Manganese, 4.3 times more Phosphorus, 6.2 times more Potassium, more Selenium, 8.7 times more Sodium and 36.3 times more Zinc than Cookies, gluten-free, lemon wafer.
• 14 ounces of Cookies, gluten-free, lemon wafer lack sufficient amounts of Calcium, Copper, Magnesium, Manganese, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cookies, gluten-free, lemon wafer have 1.4 times more Fat, 5.1 times more Saturated Fat and 35.9 times more Sugars than Crackers, flavored, fish-shaped.
• While 14 oz of Crackers, flavored, fish-shaped contain 4.3 times more Omega 3, 1.4 times more Omega 6, more Fiber and more Protein than Cookies, gluten-free, lemon wafer.
• Both Cookies, gluten-free, lemon wafer and Crackers, flavored, fish-shaped offer comparable quantities of Energy and Carbohydrate per 14 ounces.
• 14 ounces of Cookies, gluten-free, lemon wafer provide inadequate amounts of Fiber and Protein