Comparing Nutrients in 14 ounces Cookies, peanut butter sandwich, special dietary VS Crackers, matzo, whole-wheat

Macros Ratio

	Protein	Fat	Carbs
Cookies, peanut butter sandwich, special dietary	7%	56%	37%
Crackers, matzo, whole-wheat	14%	4%	82%

Macro Nutrients

	Cookies, peanut butter sandwich, special dietary	Crackers, matzo, whole-wheat	Recommended Dietary Allowance
Energy	73.2% 2123kcal	48% 1393kcal	2900kcal per day for Men 19-50 years
Fat	139% 135g	6.14% 5.95g	97g per day for Men 19-50 years
Saturated Fat	61.2% 19.6g	3% 0.96g	32g per day for Men 19-50 years
Omega 3	137% 2.2g	8.2% 0.13g	1.6g per day for Men 19-50 years
Omega 6	267% 45.5g	14.4% 2.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	155% 202g	241% 313g	130g per day for Men 19-50 years
Sugars	NA	NA	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	123% 47g	38g per day for Men 19-50 years
Protein	71% 39.7g	93% 52g	56g per day for Men 19-50 years

Vitamins

	Cookies, peanut butter sandwich, special dietary	Crackers, matzo, whole-wheat	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	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	82.7% 1.08mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	130% 21mg	134% 21.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.2% 2mg	98% 4.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	48.5% 0.63mg	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	34.7% 139μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, peanut butter sandwich, special dietary	Crackers, matzo, whole-wheat	Recommended Dietary Allowance
Calcium	17% 171mg	9.13% 91mg	1000mg per day for Men 19-50 years
Copper	118% 1.06mg	154% 1.4mg	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	231% 18.5mg	8mg per day for Men 19-50 years
Magnesium	48% 202mg	127% 532mg	420mg per day for Men 19-50 years
Manganese	122% 2.8mg	604% 14mg	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	173% 1211mg	700mg per day for Men 19-50 years
Potassium	34.3% 1167mg	37% 1254mg	3400mg per day for Men 19-50 years
Selenium	25.3% 14μg	542% 298μg	55μg per day for Men 19-50 years
Sodium	109% 1635mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	37% 4.1mg	94% 10.4mg	11mg per day for Men 19-50 years
Water	0.4% 14.7g	0.51% 19g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, peanut butter sandwich, special dietary VS Crackers, matzo, whole-wheat per 14 oz

Compare the macro and micronutrient content in 14 oz of Cookies, peanut butter sandwich, special dietary versus 14 oz of Crackers, matzo, whole-wheat 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, matzo, whole-wheat:

• 14 ounces of Cookies, peanut butter sandwich, special dietary have 1.5 times more Vitamin B9 than Crackers, matzo, whole-wheat.
• While 14 oz of Crackers, matzo, whole-wheat contain 1.8 times more Vitamin B2, 2.4 times more Vitamin B5 and 2 times more Vitamin B6 than Cookies, peanut butter sandwich, special dietary.
• Both Cookies, peanut butter sandwich, special dietary and Crackers, matzo, whole-wheat provide similar amounts of Vitamin B1 and Vitamin B3 per 14 ounces.
• Both Cookies, peanut butter sandwich, special dietary as well as Crackers, matzo, whole-wheat 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, matzo, whole-wheat:

• 14 ounces of Cookies, peanut butter sandwich, special dietary have 1.9 times more Calcium and 206 times more Sodium than Crackers, matzo, whole-wheat.
• While 14 oz of Crackers, matzo, whole-wheat contain 1.3 times more Copper, 1.8 times more Iron, 2.6 times more Magnesium, 5 times more Manganese, 2 times more Phosphorus, 21.5 times more Selenium and 2.5 times more Zinc than Cookies, peanut butter sandwich, special dietary.
• Both Cookies, peanut butter sandwich, special dietary and Crackers, matzo, whole-wheat contain similar levels of Potassium 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, 22.7 times more Fat, 20.3 times more Saturated Fat, 16.7 times more Omega 3 and 18.5 times more Omega 6 than Crackers, matzo, whole-wheat.
• While 14 oz of Crackers, matzo, whole-wheat contain 1.6 times more Carbohydrate and 1.3 times more Protein than Cookies, peanut butter sandwich, special dietary.