Comparing Nutrients in 14 ounces Cookies, sugar wafer, chocolate-covered VS Crackers, sandwich-type, peanut butter filled, reduced fat

Macros Ratio

	Protein	Fat	Carbs
Cookies, sugar wafer, chocolate-covered	3%	47%	50%
Crackers, sandwich-type, peanut butter filled, reduced fat	8%	34%	58%

Macro Nutrients

	Cookies, sugar wafer, chocolate-covered	Crackers, sandwich-type, peanut butter filled, reduced fat	Recommended Dietary Allowance
Energy	72% 2088kcal	60% 1734kcal	2900kcal per day for Men 19-50 years
Fat	113% 110g	68.2% 66g	97g per day for Men 19-50 years
Saturated Fat	214% 68.4g	34.5% 11g	32g per day for Men 19-50 years
Omega 3	71.7% 1.15g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	91% 15.4g	155% 26.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	201% 262g	194% 252g	130g per day for Men 19-50 years
Sugars	283% 205g	61% 44g	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	35.5% 13.5g	29.2% 11g	38g per day for Men 19-50 years
Protein	24.5% 13.7g	59% 33g	56g per day for Men 19-50 years

Vitamins

	Cookies, sugar wafer, chocolate-covered	Crackers, sandwich-type, peanut butter filled, reduced fat	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	31% 0.37mg	150% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65.6% 0.85mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.55mg	116% 18.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	29.5% 1.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.7% 0.19mg	22.3% 0.29mg	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	15% 59.5μg	110% 441μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	25% 0.6μg	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% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	57% 8.57mg	49.2% 7.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23% 27.4μg	9.92% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, sugar wafer, chocolate-covered	Crackers, sandwich-type, peanut butter filled, reduced fat	Recommended Dietary Allowance
Calcium	0% 0mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	117% 1.05mg	57.3% 0.52mg	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	61.5% 4.92mg	149% 12mg	8mg per day for Men 19-50 years
Magnesium	42.5% 179mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	NA	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	66.3% 464mg	55% 385mg	700mg per day for Men 19-50 years
Potassium	36.3% 1234mg	14.2% 484mg	3400mg per day for Men 19-50 years
Selenium	39% 21.4μg	141% 77.4μg	55μg per day for Men 19-50 years
Sodium	36.5% 548mg	169% 2536mg	1500mg per day for Men 19-50 years
Zinc	22% 2.42mg	24% 2.66mg	11mg per day for Men 19-50 years
Water	0.19% 6.87g	1% 37g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, sugar wafer, chocolate-covered VS Crackers, sandwich-type, peanut butter filled, reduced fat per 14 oz

Compare the macro and micronutrient content in 14 oz of Cookies, sugar wafer, chocolate-covered versus 14 oz of Crackers, sandwich-type, peanut butter filled, reduced fat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cookies, sugar wafer, chocolate-covered vs Crackers, sandwich-type, peanut butter filled, reduced fat:

• 14 ounces of Cookies, sugar wafer, chocolate-covered have more Vitamin B12 and 2.3 times more Vitamin K than Crackers, sandwich-type, peanut butter filled, reduced fat.
• While 14 oz of Crackers, sandwich-type, peanut butter filled, reduced fat contain 4.8 times more Vitamin B1, 1.4 times more Vitamin B2, 7.3 times more Vitamin B3, 1.5 times more Vitamin B6 and 7.4 times more Vitamin B9 than Cookies, sugar wafer, chocolate-covered.
• Both Cookies, sugar wafer, chocolate-covered and Crackers, sandwich-type, peanut butter filled, reduced fat provide similar amounts of Vitamin E per 14 ounces.
• 14 ounces of Crackers, sandwich-type, peanut butter filled, reduced fat have insufficient amounts of Vitamin B12
• Both Cookies, sugar wafer, chocolate-covered as well as Crackers, sandwich-type, peanut butter filled, reduced fat have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cookies, sugar wafer, chocolate-covered vs Crackers, sandwich-type, peanut butter filled, reduced fat:

• 14 ounces of Cookies, sugar wafer, chocolate-covered have 2 times more Copper, 1.5 times more Magnesium, 1.2 times more Phosphorus and 2.5 times more Potassium than Crackers, sandwich-type, peanut butter filled, reduced fat.
• While 14 oz of Crackers, sandwich-type, peanut butter filled, reduced fat contain 2.4 times more Iron, 3.6 times more Selenium and 4.6 times more Sodium than Cookies, sugar wafer, chocolate-covered.
• Both Cookies, sugar wafer, chocolate-covered and Crackers, sandwich-type, peanut butter filled, reduced fat contain similar levels of Zinc per 14 ounces.
• Both Cookies, sugar wafer, chocolate-covered as well as Crackers, sandwich-type, peanut butter filled, reduced fat lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cookies, sugar wafer, chocolate-covered have 1.2 times more Energy, 1.7 times more Fat, 6.2 times more Saturated Fat, 4.8 times more Omega 3, 4.7 times more Sugars and 1.2 times more Fiber than Crackers, sandwich-type, peanut butter filled, reduced fat.
• While 14 oz of Crackers, sandwich-type, peanut butter filled, reduced fat contain 1.7 times more Omega 6 and 2.4 times more Protein than Cookies, sugar wafer, chocolate-covered.
• Both Cookies, sugar wafer, chocolate-covered and Crackers, sandwich-type, peanut butter filled, reduced fat offer comparable quantities of Carbohydrate per 14 ounces.