Comparing Nutrients in 14 ounces Cookies, sugar wafer, chocolate-covered VS Crackers, standard snack-type, with whole wheat

Macros Ratio

	Protein	Fat	Carbs
Cookies, sugar wafer, chocolate-covered	3%	47%	50%
Crackers, standard snack-type, with whole wheat	6%	35%	59%

Macro Nutrients

	Cookies, sugar wafer, chocolate-covered	Crackers, standard snack-type, with whole wheat	Recommended Dietary Allowance
Energy	72% 2088kcal	63.4% 1838kcal	2900kcal per day for Men 19-50 years
Fat	113% 110g	73% 71g	97g per day for Men 19-50 years
Saturated Fat	214% 68.4g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	71.7% 1.15g	221% 3.54g	1.6g per day for Men 19-50 years
Omega 6	91% 15.4g	164% 28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	201% 262g	209% 271g	130g per day for Men 19-50 years
Sugars	283% 205g	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	35.5% 13.5g	51% 19.4g	38g per day for Men 19-50 years
Protein	24.5% 13.7g	51.7% 29g	56g per day for Men 19-50 years

Vitamins

	Cookies, sugar wafer, chocolate-covered	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	31% 0.37mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65.6% 0.85mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.55mg	110% 17.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	37.7% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.7% 0.19mg	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	15% 59.5μg	57.5% 230μg	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	76.7% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23% 27.4μg	47% 56.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, sugar wafer, chocolate-covered	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	117% 1.05mg	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	61.5% 4.92mg	181% 14.5mg	8mg per day for Men 19-50 years
Magnesium	42.5% 179mg	44.4% 187mg	420mg per day for Men 19-50 years
Manganese	NA	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	66.3% 464mg	202% 1413mg	700mg per day for Men 19-50 years
Potassium	36.3% 1234mg	24.4% 830mg	3400mg per day for Men 19-50 years
Selenium	39% 21.4μg	62.8% 34.5μg	55μg per day for Men 19-50 years
Sodium	36.5% 548mg	198% 2969mg	1500mg per day for Men 19-50 years
Zinc	22% 2.42mg	40% 4.4mg	11mg per day for Men 19-50 years
Water	0.19% 6.87g	0.29% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, sugar wafer, chocolate-covered VS Crackers, standard snack-type, with whole wheat per 14 oz

Compare the macro and micronutrient content in 14 oz of Cookies, sugar wafer, chocolate-covered 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, sugar wafer, chocolate-covered vs Crackers, standard snack-type, with whole wheat:

• 14 ounces of Cookies, sugar wafer, chocolate-covered have more Vitamin B12 than Crackers, standard snack-type, with whole wheat.
• While 14 oz of Crackers, standard snack-type, with whole wheat contain 3.4 times more Vitamin B1, 6.9 times more Vitamin B3, 3.8 times more Vitamin B6, 3.9 times more Vitamin B9, 1.3 times more Vitamin E and 2.1 times more Vitamin K than Cookies, sugar wafer, chocolate-covered.
• Both Cookies, sugar wafer, chocolate-covered and Crackers, standard snack-type, with whole wheat provide similar amounts of Vitamin B2 per 14 ounces.
• 14 ounces of Crackers, standard snack-type, with whole wheat have insufficient amounts of Vitamin B12
• Both Cookies, sugar wafer, chocolate-covered as well as Crackers, standard snack-type, with whole wheat 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, standard snack-type, with whole wheat:

• 14 ounces of Cookies, sugar wafer, chocolate-covered have 1.3 times more Copper and 1.5 times more Potassium than Crackers, standard snack-type, with whole wheat.
• While 14 oz of Crackers, standard snack-type, with whole wheat contain more Calcium, 2.9 times more Iron, 3 times more Phosphorus, 1.6 times more Selenium, 5.4 times more Sodium and 1.8 times more Zinc than Cookies, sugar wafer, chocolate-covered.
• Both Cookies, sugar wafer, chocolate-covered and Crackers, standard snack-type, with whole wheat contain similar levels of Magnesium per 14 ounces.
• 14 ounces of Cookies, sugar wafer, chocolate-covered lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cookies, sugar wafer, chocolate-covered have 1.5 times more Fat, 4 times more Saturated Fat and 5 times more Sugars than Crackers, standard snack-type, with whole wheat.
• While 14 oz of Crackers, standard snack-type, with whole wheat contain 3.1 times more Omega 3, 1.8 times more Omega 6, 1.4 times more Fiber and 2.1 times more Protein than Cookies, sugar wafer, chocolate-covered.
• Both Cookies, sugar wafer, chocolate-covered and Crackers, standard snack-type, with whole wheat offer comparable quantities of Energy and Carbohydrate per 14 ounces.