Comparing Nutrients in 14 ounces Crackers, gluten-free, multi-seeded and multigrain VS Cookies, vanilla sandwich with creme filling, reduced fat

Macros Ratio

	Protein	Fat	Carbs
Crackers, gluten-free, multi-seeded and multigrain	10%	31%	59%
Cookies, vanilla sandwich with creme filling, reduced fat	4%	22%	74%

Macro Nutrients

	Crackers, gluten-free, multi-seeded and multigrain	Cookies, vanilla sandwich with creme filling, reduced fat	Recommended Dietary Allowance
Energy	62% 1798kcal	58% 1679kcal	2900kcal per day for Men 19-50 years
Fat	65% 63g	42.6% 41.4g	97g per day for Men 19-50 years
Saturated Fat	25.7% 8.2g	39.4% 12.6g	32g per day for Men 19-50 years
Omega 3	230% 3.68g	6.45% 0.1g	1.6g per day for Men 19-50 years
Omega 6	118% 20g	25.5% 4.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	202% 263g	239% 310g	130g per day for Men 19-50 years
Sugars	4.7% 3.4g	205% 149g	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	% 3.4g	NA	g per day for Men 19-50 years
Fiber	107% 40.5g	22% 8.33g	38g per day for Men 19-50 years
Protein	79.7% 44.7g	29.6% 16.6g	56g per day for Men 19-50 years

Vitamins

	Crackers, gluten-free, multi-seeded and multigrain	Cookies, vanilla sandwich with creme filling, reduced fat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68.8% 0.83mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53% 0.69mg	82.4% 1.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	120% 19mg	74.6% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.6% 3.33mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	113% 1.47mg	7.63% 0.099mg	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	34.7% 139μg	92% 369μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.65% 0.04μg	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	39.7% 5.95mg	34.7% 5.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45.3% 54.4μg	8.6% 10.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, gluten-free, multi-seeded and multigrain	Cookies, vanilla sandwich with creme filling, reduced fat	Recommended Dietary Allowance
Calcium	94% 945mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	242% 2.18mg	34% 0.31mg	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	140% 11.2mg	112% 8.93mg	8mg per day for Men 19-50 years
Magnesium	155% 651mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	423% 9.73mg	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	212% 1484mg	34% 238mg	700mg per day for Men 19-50 years
Potassium	44.5% 1512mg	12% 413mg	3400mg per day for Men 19-50 years
Selenium	126% 69μg	127% 70μg	55μg per day for Men 19-50 years
Sodium	116% 1738mg	94% 1405mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	13.4% 1.47mg	11mg per day for Men 19-50 years
Water	0.39% 14.2g	0.67% 25g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, gluten-free, multi-seeded and multigrain VS Cookies, vanilla sandwich with creme filling, reduced fat per 14 oz

Compare the macro and micronutrient content in 14 oz of Crackers, gluten-free, multi-seeded and multigrain versus 14 oz of Cookies, vanilla sandwich with creme filling, reduced fat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Crackers, gluten-free, multi-seeded and multigrain vs Cookies, vanilla sandwich with creme filling, reduced fat:

• 14 ounces of Crackers, gluten-free, multi-seeded and multigrain have 1.6 times more Vitamin B3, 14.8 times more Vitamin B6 and 5.3 times more Vitamin K than Cookies, vanilla sandwich with creme filling, reduced fat.
• While 14 oz of Cookies, vanilla sandwich with creme filling, reduced fat contain 1.9 times more Vitamin B1, 1.6 times more Vitamin B2 and 2.7 times more Vitamin B9 than Crackers, gluten-free, multi-seeded and multigrain.
• Both Crackers, gluten-free, multi-seeded and multigrain and Cookies, vanilla sandwich with creme filling, reduced fat provide similar amounts of Vitamin E per 14 ounces.
• 14 ounces of Cookies, vanilla sandwich with creme filling, reduced fat have insufficient amounts of Vitamin B6
• Both Crackers, gluten-free, multi-seeded and multigrain as well as Cookies, vanilla sandwich with creme filling, reduced fat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Crackers, gluten-free, multi-seeded and multigrain vs Cookies, vanilla sandwich with creme filling, reduced fat:

• 14 ounces of Crackers, gluten-free, multi-seeded and multigrain have 5.7 times more Calcium, 7.1 times more Copper, 1.3 times more Iron, 13.7 times more Magnesium, 6.2 times more Phosphorus, 3.7 times more Potassium, 1.2 times more Sodium and 7.1 times more Zinc than Cookies, vanilla sandwich with creme filling, reduced fat.
• Both Crackers, gluten-free, multi-seeded and multigrain and Cookies, vanilla sandwich with creme filling, reduced fat contain similar levels of Selenium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Crackers, gluten-free, multi-seeded and multigrain have 1.5 times more Fat, 35.6 times more Omega 3, 4.6 times more Omega 6, 4.9 times more Fiber and 2.7 times more Protein than Cookies, vanilla sandwich with creme filling, reduced fat.
• While 14 oz of Cookies, vanilla sandwich with creme filling, reduced fat contain 1.5 times more Saturated Fat and 43.6 times more Sugars than Crackers, gluten-free, multi-seeded and multigrain.
• Both Crackers, gluten-free, multi-seeded and multigrain and Cookies, vanilla sandwich with creme filling, reduced fat offer comparable quantities of Energy and Carbohydrate per 14 ounces.
• 14 ounces of Cookies, vanilla sandwich with creme filling, reduced fat provide inadequate amounts of Omega 3