Comparing Nutrients in 14 ounces Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour VS Cookies, vanilla sandwich with creme filling, reduced fat

Macros Ratio

	Protein	Fat	Carbs
Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	2%	30%	68%
Cookies, vanilla sandwich with creme filling, reduced fat	4%	22%	74%

Macro Nutrients

	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Cookies, vanilla sandwich with creme filling, reduced fat	Recommended Dietary Allowance
Energy	62.4% 1810kcal	58% 1679kcal	2900kcal per day for Men 19-50 years
Fat	63% 61g	42.6% 41.4g	97g per day for Men 19-50 years
Saturated Fat	71% 22.7g	39.4% 12.6g	32g per day for Men 19-50 years
Omega 3	8.43% 0.13g	6.45% 0.1g	1.6g per day for Men 19-50 years
Omega 6	31% 5.27g	25.5% 4.33g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	235% 305g	239% 310g	130g per day for Men 19-50 years
Sugars	21.4% 15.5g	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	1.64% 1.2g	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	% 1.6g	NA	g per day for Men 19-50 years
Sucrose	% 12.7g	NA	g per day for Men 19-50 years
Fiber	31.3% 12g	22% 8.33g	38g per day for Men 19-50 years
Protein	17.7% 9.92g	29.6% 16.6g	56g per day for Men 19-50 years

Vitamins

	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Cookies, vanilla sandwich with creme filling, reduced fat	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	82.4% 1.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.6% 2.5mg	74.6% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.4% 0.28mg	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	6.95% 27.8μg	92% 369μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	1.65% 0.04μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	34.7% 5.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.6% 10.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Cookies, vanilla sandwich with creme filling, reduced fat	Recommended Dietary Allowance
Calcium	11% 111mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	38.4% 0.35mg	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	27.8% 2.22mg	112% 8.93mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	51.6% 1.2mg	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	32.3% 226mg	34% 238mg	700mg per day for Men 19-50 years
Potassium	10% 341mg	12% 413mg	3400mg per day for Men 19-50 years
Selenium	NA	127% 70μg	55μg per day for Men 19-50 years
Sodium	235% 3532mg	94% 1405mg	1500mg per day for Men 19-50 years
Zinc	16% 1.75mg	13.4% 1.47mg	11mg per day for Men 19-50 years
Water	0.27% 9.84g	0.67% 25g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour 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, multigrain and vegetable, made with corn starch and white rice flour 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, multigrain and vegetable, made with corn starch and white rice flour vs Cookies, vanilla sandwich with creme filling, reduced fat:

• 14 ounces of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have 2.8 times more Vitamin B6 than Cookies, vanilla sandwich with creme filling, reduced fat.
• While 14 oz of Cookies, vanilla sandwich with creme filling, reduced fat contain 6.7 times more Vitamin B1, 2.7 times more Vitamin B2, 4.8 times more Vitamin B3 and 13.3 times more Vitamin B9 than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.
• 14 ounces of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have insufficient amounts of Vitamin B9
• 14 ounces of Cookies, vanilla sandwich with creme filling, reduced fat have insufficient amounts of Vitamin B6

Comparing minerals per 14 ounces for Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour vs Cookies, vanilla sandwich with creme filling, reduced fat:

• 14 ounces of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have 1.3 times more Magnesium and 2.5 times more Sodium 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 Calcium and 4 times more Iron than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.
• Both Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour and Cookies, vanilla sandwich with creme filling, reduced fat contain similar levels of Copper, Phosphorus, Potassium and Zinc per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have 1.5 times more Fat, 1.8 times more Saturated Fat, 1.3 times more Omega 3, 1.2 times more Omega 6 and 1.4 times more Fiber than Cookies, vanilla sandwich with creme filling, reduced fat.
• While 14 oz of Cookies, vanilla sandwich with creme filling, reduced fat contain 9.6 times more Sugars and 1.7 times more Protein than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.
• Both Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour 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