Comparing Nutrients in 14 ounces Cookies, oatmeal sandwich, with creme filling VS Crackers, standard snack-type, with whole wheat

Macros Ratio

	Protein	Fat	Carbs
Cookies, oatmeal sandwich, with creme filling	3%	41%	56%
Crackers, standard snack-type, with whole wheat	6%	35%	59%

Macro Nutrients

	Cookies, oatmeal sandwich, with creme filling	Crackers, standard snack-type, with whole wheat	Recommended Dietary Allowance
Energy	54.5% 1580kcal	63.4% 1838kcal	2900kcal per day for Men 19-50 years
Fat	75% 72.6g	73% 71g	97g per day for Men 19-50 years
Saturated Fat	65% 20.7g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	109% 1.75g	221% 3.54g	1.6g per day for Men 19-50 years
Omega 6	163% 27.7g	164% 28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	170% 221g	209% 271g	130g per day for Men 19-50 years
Sugars	172% 124g	57% 41.4g	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	NA	0.99% 0.71g	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	NA	% 0.95g	g per day for Men 19-50 years
Sucrose	NA	% 38.5g	g per day for Men 19-50 years
Fiber	27% 10.3g	51% 19.4g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	51.7% 29g	56g per day for Men 19-50 years

Vitamins

	Cookies, oatmeal sandwich, with creme filling	Crackers, standard snack-type, with whole wheat	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	78% 0.94mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.4% 4.55mg	110% 17.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.14mg	37.7% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	55% 0.71mg	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	37.7% 151μg	57.5% 230μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.65% 0.04μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0.66% 3.97IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	58.5% 8.77mg	76.7% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18% 21.4μg	47% 56.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, oatmeal sandwich, with creme filling	Crackers, standard snack-type, with whole wheat	Recommended Dietary Allowance
Calcium	0% 0mg	66.3% 663mg	1000mg per day for Men 19-50 years
Copper	60.4% 0.54mg	87% 0.78mg	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	93% 7.46mg	181% 14.5mg	8mg per day for Men 19-50 years
Magnesium	33% 139mg	44.4% 187mg	420mg per day for Men 19-50 years
Manganese	142% 3.27mg	158% 3.64mg	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	53.3% 373mg	202% 1413mg	700mg per day for Men 19-50 years
Potassium	16% 540mg	24.4% 830mg	3400mg per day for Men 19-50 years
Selenium	49% 27μg	62.8% 34.5μg	55μg per day for Men 19-50 years
Sodium	132% 1984mg	198% 2969mg	1500mg per day for Men 19-50 years
Zinc	24% 2.66mg	40% 4.4mg	11mg per day for Men 19-50 years
Water	2.37% 87.7g	0.29% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, oatmeal sandwich, with creme filling VS Crackers, standard snack-type, with whole wheat per 14 oz

Compare the macro and micronutrient content in 14 oz of Cookies, oatmeal sandwich, with creme filling versus 14 oz of Crackers, standard snack-type, with whole wheat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cookies, oatmeal sandwich, with creme filling vs Crackers, standard snack-type, with whole wheat:

• 14 oz of Crackers, standard snack-type, with whole wheat contain 1.4 times more Vitamin B1, 2.2 times more Vitamin B2, 3.9 times more Vitamin B3, 1.6 times more Vitamin B5, 3.9 times more Vitamin B6, 1.5 times more Vitamin B9, 1.3 times more Vitamin E and 2.6 times more Vitamin K than Cookies, oatmeal sandwich, with creme filling.
• Both Cookies, oatmeal sandwich, with creme filling as well as Crackers, standard snack-type, with whole wheat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cookies, oatmeal sandwich, with creme filling vs Crackers, standard snack-type, with whole wheat:

• 14 oz of Crackers, standard snack-type, with whole wheat contain more Calcium, 1.4 times more Copper, 1.9 times more Iron, 1.3 times more Magnesium, 3.8 times more Phosphorus, 1.5 times more Potassium, 1.3 times more Selenium, 1.5 times more Sodium and 1.7 times more Zinc than Cookies, oatmeal sandwich, with creme filling.
• Both Cookies, oatmeal sandwich, with creme filling and Crackers, standard snack-type, with whole wheat contain similar levels of Manganese per 14 ounces.
• 14 ounces of Cookies, oatmeal sandwich, with creme filling lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cookies, oatmeal sandwich, with creme filling have 1.2 times more Saturated Fat and 3 times more Sugars than Crackers, standard snack-type, with whole wheat.
• While 14 oz of Crackers, standard snack-type, with whole wheat contain 2 times more Omega 3, 1.9 times more Fiber and 2.8 times more Protein than Cookies, oatmeal sandwich, with creme filling.
• Both Cookies, oatmeal sandwich, with creme filling and Crackers, standard snack-type, with whole wheat offer comparable quantities of Energy, Fat, Omega 6 and Carbohydrate per 14 ounces.