Comparing Nutrients in 14 ounces Cookies, sugar wafers with creme filling, regular VS Crackers, crispbread, rye

Macros Ratio

	Protein	Fat	Carbs
Cookies, sugar wafers with creme filling, regular	3%	41%	56%
Crackers, crispbread, rye	8%	3%	89%

Macro Nutrients

	Cookies, sugar wafers with creme filling, regular	Crackers, crispbread, rye	Recommended Dietary Allowance
Energy	68.7% 1992kcal	50% 1453kcal	2900kcal per day for Men 19-50 years
Fat	95% 92g	5.3% 5.16g	97g per day for Men 19-50 years
Saturated Fat	148% 47.2g	1.8% 0.58g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	59.6% 10g	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	216% 280g	251% 326g	130g per day for Men 19-50 years
Sugars	235% 170g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 161g	NA	g per day for Men 19-50 years
Fiber	16.7% 6.35g	172% 65.5g	38g per day for Men 19-50 years
Protein	27.2% 15.2g	56% 31.4g	56g per day for Men 19-50 years

Vitamins

	Cookies, sugar wafers with creme filling, regular	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	12.2% 0.15mg	80.4% 0.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36.6% 0.48mg	44.3% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54% 8.66mg	25.8% 4.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.4% 1.57mg	53.7% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	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	76.4% 306μg	46.6% 187μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	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	66% 9.92mg	21.4% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.95% 8.33μg	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, sugar wafers with creme filling, regular	Crackers, crispbread, rye	Recommended Dietary Allowance
Calcium	10.7% 107mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	29% 0.26mg	112% 1mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	185% 15mg	121% 9.64mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	73.7% 310mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	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	41% 286mg	153% 1068mg	700mg per day for Men 19-50 years
Potassium	13.7% 464mg	37.2% 1266mg	3400mg per day for Men 19-50 years
Selenium	26.7% 14.7μg	264% 145μg	55μg per day for Men 19-50 years
Sodium	27.3% 409mg	108% 1627mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	86.2% 9.5mg	11mg per day for Men 19-50 years
Water	0.18% 6.6g	0.65% 24.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, sugar wafers with creme filling, regular VS Crackers, crispbread, rye per 14 oz

Compare the macro and micronutrient content in 14 oz of Cookies, sugar wafers with creme filling, regular 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, sugar wafers with creme filling, regular vs Crackers, crispbread, rye:

• 14 ounces of Cookies, sugar wafers with creme filling, regular have 2.1 times more Vitamin B3, 1.6 times more Vitamin B9 and 3.1 times more Vitamin E than Crackers, crispbread, rye.
• While 14 oz of Crackers, crispbread, rye contain 6.6 times more Vitamin B1, 1.7 times more Vitamin B5, 4.9 times more Vitamin B6 and 2.9 times more Vitamin K than Cookies, sugar wafers with creme filling, regular.
• Both Cookies, sugar wafers with creme filling, regular and Crackers, crispbread, rye provide similar amounts of Vitamin B2 per 14 ounces.
• 14 ounces of Cookies, sugar wafers with creme filling, regular have insufficient amounts of Vitamin K
• Both Cookies, sugar wafers with creme filling, regular as well as Crackers, crispbread, rye have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cookies, sugar wafers with creme filling, regular vs Crackers, crispbread, rye:

• 14 ounces of Cookies, sugar wafers with creme filling, regular have 1.5 times more Iron than Crackers, crispbread, rye.
• While 14 oz of Crackers, crispbread, rye contain 3.9 times more Copper, 4.9 times more Magnesium, 5.9 times more Manganese, 3.7 times more Phosphorus, 2.7 times more Potassium, 9.9 times more Selenium, 4 times more Sodium and 5.6 times more Zinc than Cookies, sugar wafers with creme filling, regular.
• Both Cookies, sugar wafers with creme filling, regular and Crackers, crispbread, rye contain similar levels of Calcium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cookies, sugar wafers with creme filling, regular have 1.4 times more Energy, 17.9 times more Fat, 82.1 times more Saturated Fat, 5.3 times more Omega 6 and 40.1 times more Sugars than Crackers, crispbread, rye.
• While 14 oz of Crackers, crispbread, rye contain 10.3 times more Fiber and 2.1 times more Protein than Cookies, sugar wafers with creme filling, regular.
• Both Cookies, sugar wafers with creme filling, regular and Crackers, crispbread, rye offer comparable quantities of Omega 3 and Carbohydrate per 14 ounces.