Comparing Nutrients in 14 ounces Cookies, peanut butter sandwich, special dietary VS Crackers, crispbread, rye

Macros Ratio

	Protein	Fat	Carbs
Cookies, peanut butter sandwich, special dietary	7%	56%	37%
Crackers, crispbread, rye	8%	3%	89%

Macro Nutrients

	Cookies, peanut butter sandwich, special dietary	Crackers, crispbread, rye	Recommended Dietary Allowance
Energy	73.2% 2123kcal	50% 1453kcal	2900kcal per day for Men 19-50 years
Fat	139% 135g	5.3% 5.16g	97g per day for Men 19-50 years
Saturated Fat	61.2% 19.6g	1.8% 0.58g	32g per day for Men 19-50 years
Omega 3	137% 2.2g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	267% 45.5g	11% 1.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	155% 202g	251% 326g	130g per day for Men 19-50 years
Sugars	NA	5.86% 4.25g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	172% 65.5g	38g per day for Men 19-50 years
Protein	71% 39.7g	56% 31.4g	56g per day for Men 19-50 years

Vitamins

	Cookies, peanut butter sandwich, special dietary	Crackers, crispbread, rye	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	114% 1.37mg	80.4% 0.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	44.3% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	130% 21mg	25.8% 4.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.2% 2mg	53.7% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	64% 0.83mg	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	53.6% 214μg	46.6% 187μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	21.4% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, peanut butter sandwich, special dietary	Crackers, crispbread, rye	Recommended Dietary Allowance
Calcium	17% 171mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	118% 1.06mg	112% 1mg	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	127% 10mg	121% 9.64mg	8mg per day for Men 19-50 years
Magnesium	48% 202mg	73.7% 310mg	420mg per day for Men 19-50 years
Manganese	122% 2.8mg	427% 9.82mg	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	87.3% 611mg	153% 1068mg	700mg per day for Men 19-50 years
Potassium	34.3% 1167mg	37.2% 1266mg	3400mg per day for Men 19-50 years
Selenium	25.3% 14μg	264% 145μg	55μg per day for Men 19-50 years
Sodium	109% 1635mg	108% 1627mg	1500mg per day for Men 19-50 years
Zinc	37% 4.1mg	86.2% 9.5mg	11mg per day for Men 19-50 years
Water	0.4% 14.7g	0.65% 24.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, peanut butter sandwich, special dietary VS Crackers, crispbread, rye per 14 oz

Compare the macro and micronutrient content in 14 oz of Cookies, peanut butter sandwich, special dietary versus 14 oz of Crackers, crispbread, rye to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cookies, peanut butter sandwich, special dietary vs Crackers, crispbread, rye:

• 14 ounces of Cookies, peanut butter sandwich, special dietary have 1.4 times more Vitamin B1 and 5.1 times more Vitamin B3 than Crackers, crispbread, rye.
• While 14 oz of Crackers, crispbread, rye contain 1.3 times more Vitamin B5 and 2.7 times more Vitamin B6 than Cookies, peanut butter sandwich, special dietary.
• Both Cookies, peanut butter sandwich, special dietary and Crackers, crispbread, rye provide similar amounts of Vitamin B2 and Vitamin B9 per 14 ounces.
• Both Cookies, peanut butter sandwich, special dietary as well as Crackers, crispbread, rye have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Cookies, peanut butter sandwich, special dietary vs Crackers, crispbread, rye:

• 14 ounces of Cookies, peanut butter sandwich, special dietary have 1.4 times more Calcium than Crackers, crispbread, rye.
• While 14 oz of Crackers, crispbread, rye contain 1.5 times more Magnesium, 3.5 times more Manganese, 1.7 times more Phosphorus, 10.5 times more Selenium and 2.3 times more Zinc than Cookies, peanut butter sandwich, special dietary.
• Both Cookies, peanut butter sandwich, special dietary and Crackers, crispbread, rye contain similar levels of Copper, Iron, Potassium and Sodium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cookies, peanut butter sandwich, special dietary have 1.5 times more Energy, 26.2 times more Fat, 34 times more Saturated Fat, 7 times more Omega 3, 23.9 times more Omega 6 and 1.3 times more Protein than Crackers, crispbread, rye.
• While 14 oz of Crackers, crispbread, rye contain 1.6 times more Carbohydrate than Cookies, peanut butter sandwich, special dietary.