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

Macros Ratio

	Protein	Fat	Carbs
Cookies, gluten-free, lemon wafer	0%	42%	58%
Crackers, whole grain, sandwich-type, with peanut butter filling	12%	41%	47%

Macro Nutrients

	Cookies, gluten-free, lemon wafer	Crackers, whole grain, sandwich-type, with peanut butter filling	Recommended Dietary Allowance
Energy	70.5% 2044kcal	63.6% 1846kcal	2900kcal per day for Men 19-50 years
Fat	99% 96g	86.7% 84g	97g per day for Men 19-50 years
Saturated Fat	130% 41.7g	56% 18g	32g per day for Men 19-50 years
Omega 3	24.3% 0.39g	119% 1.9g	1.6g per day for Men 19-50 years
Omega 6	59.7% 10g	94% 16g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	227% 295g	167% 217g	130g per day for Men 19-50 years
Sugars	232% 168g	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	% 168g	NA	g per day for Men 19-50 years
Fiber	0% 0g	98% 37.3g	38g per day for Men 19-50 years
Protein	0% 0g	100% 56g	56g per day for Men 19-50 years

Vitamins

	Cookies, gluten-free, lemon 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	15% 0.18mg	110% 1.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.6% 0.29mg	71% 0.92mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.6% 0.26mg	156% 25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	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	0% 0μg	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	82.6% 12.4mg	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, lemon wafer	Crackers, whole grain, sandwich-type, with peanut butter filling	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	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	8.93% 0.71mg	152% 12mg	8mg per day for Men 19-50 years
Magnesium	2.83% 12mg	101% 425mg	420mg per day for Men 19-50 years
Manganese	3.28% 0.075mg	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	22% 155mg	145% 1016mg	700mg per day for Men 19-50 years
Potassium	4.2% 143mg	38.5% 1310mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	135% 74.2μg	55μg per day for Men 19-50 years
Sodium	29.4% 441mg	168% 2520mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	74% 8.14mg	11mg per day for Men 19-50 years
Water	0.12% 4.45g	0.79% 29g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, gluten-free, lemon 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, lemon 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, lemon wafer vs Crackers, whole grain, sandwich-type, with peanut butter filling:

• 14 oz of Crackers, whole grain, sandwich-type, with peanut butter filling contain 7.4 times more Vitamin B1, 3.1 times more Vitamin B2, 96.6 times more Vitamin B3, more Vitamin B6 and more Vitamin B9 than Cookies, gluten-free, lemon wafer.
• Both Cookies, gluten-free, lemon wafer and Crackers, whole grain, sandwich-type, with peanut butter filling provide similar amounts of Vitamin E per 14 ounces.
• 14 ounces of Cookies, gluten-free, lemon wafer have insufficient amounts of Vitamin B3, Vitamin B6 and Vitamin B9

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

• 14 oz of Crackers, whole grain, sandwich-type, with peanut butter filling contain 3.7 times more Calcium, more Copper, 17.1 times more Iron, 35.7 times more Magnesium, 6.6 times more Phosphorus, 9.2 times more Potassium, more Selenium, 5.7 times more Sodium and 68.3 times more Zinc than Cookies, gluten-free, lemon wafer.
• 14 ounces of Cookies, gluten-free, lemon wafer lack sufficient amounts of Calcium, Copper, Magnesium, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cookies, gluten-free, lemon wafer have 2.3 times more Saturated Fat, 1.4 times more Carbohydrate and 4.5 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 4.9 times more Omega 3, 1.6 times more Omega 6, more Fiber and more Protein than Cookies, gluten-free, lemon wafer.
• Both Cookies, gluten-free, lemon wafer and Crackers, whole grain, sandwich-type, with peanut butter filling offer comparable quantities of Energy and Fat per 14 ounces.
• 14 ounces of Cookies, gluten-free, lemon wafer provide inadequate amounts of Fiber and Protein