Comparing Nutrients in 14 ounces Crackers, multigrain VS Cookie, butter or sugar, with chocolate icing or filling

Macros Ratio

	Protein	Fat	Carbs
Crackers, multigrain	6%	38%	56%
Cookie, butter or sugar, with chocolate icing or filling	3%	42%	55%

Macro Nutrients

	Crackers, multigrain	Cookie, butter or sugar, with chocolate icing or filling	Recommended Dietary Allowance
Energy	66% 1913kcal	69% 1996kcal	2900kcal per day for Men 19-50 years
Fat	83.5% 81g	96% 93g	97g per day for Men 19-50 years
Saturated Fat	41% 13g	184% 58.7g	32g per day for Men 19-50 years
Omega 3	338% 5.4g	88.6% 1.4g	1.6g per day for Men 19-50 years
Omega 6	244% 41.4g	110% 18.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	1.37% 3.97mg	290mg per day for Men 19-50 years
Carbohydrate	206% 268g	210% 273g	130g per day for Men 19-50 years
Sugars	65.7% 47.6g	185% 134g	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	36.6% 14g	20% 7.54g	38g per day for Men 19-50 years
Protein	50.3% 28g	29% 16.3g	56g per day for Men 19-50 years

Vitamins

	Crackers, multigrain	Cookie, butter or sugar, with chocolate icing or filling	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	172% 2.06mg	112% 1.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85.5% 1.1mg	58% 0.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	84.3% 13.5mg	52% 8.33mg	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	35.7% 0.46mg	7.94% 0.1mg	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	102% 409μg	70.4% 282μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	4.96% 0.12μg	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	0.66% 3.97IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	46.3% 6.95mg	48% 7.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	119% 143μg	22% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, multigrain	Cookie, butter or sugar, with chocolate icing or filling	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	7.54% 75.4mg	1000mg per day for Men 19-50 years
Copper	66.6% 0.6mg	161% 1.45mg	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	128% 10.3mg	121% 9.7mg	8mg per day for Men 19-50 years
Magnesium	27.4% 115mg	12.3% 51.6mg	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	166% 1159mg	42% 294mg	700mg per day for Men 19-50 years
Potassium	20% 679mg	27.3% 929mg	3400mg per day for Men 19-50 years
Selenium	188% 104μg	65% 35.7μg	55μg per day for Men 19-50 years
Sodium	234% 3505mg	79.6% 1195mg	1500mg per day for Men 19-50 years
Zinc	35.4% 3.9mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	0.27% 9.92g	0.21% 7.94g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Crackers, multigrain vs Cookie, butter or sugar, with chocolate icing or filling:

• Crackers, multigrain have 1.5 times more Vitamin B1, 1.5 times more Vitamin B2, 1.6 times more Vitamin B3, 4.5 times more Vitamin B6, 1.5 times more Vitamin B9 and 5.5 times more Vitamin K than Cookie, butter or sugar, with chocolate icing or filling.
• While Cookie, butter or sugar, with chocolate icing or filling contains more Vitamin B12 than Crackers, multigrain.
• Both Crackers, multigrain and Cookie, butter or sugar, with chocolate icing or filling have similar amounts of Vitamin E per 14 oz.
• Both Crackers, multigrain as well as Cookie, butter or sugar, with chocolate icing or filling have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Crackers, multigrain vs Cookie, butter or sugar, with chocolate icing or filling:

• Crackers, multigrain have 2.2 times more Magnesium, 3.9 times more Phosphorus, 2.9 times more Selenium, 2.9 times more Sodium and 4.9 times more Zinc than Cookie, butter or sugar, with chocolate icing or filling.
• While Cookie, butter or sugar, with chocolate icing or filling contains 1.4 times more Calcium, 2.4 times more Copper and 1.4 times more Potassium than Crackers, multigrain.
• Both Crackers, multigrain and Cookie, butter or sugar, with chocolate icing or filling have similar amounts of Iron per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Crackers, multigrain have 3.8 times more Omega 3, 2.2 times more Omega 6, 1.8 times more Fiber and 1.7 times more Protein than Cookie, butter or sugar, with chocolate icing or filling.
• While Cookie, butter or sugar, with chocolate icing or filling contains 4.5 times more Saturated Fat and 2.8 times more Sugars than Crackers, multigrain.
• Both Crackers, multigrain and Cookie, butter or sugar, with chocolate icing or filling have similar amounts of Energy, Fat and Carbohydrate per 14 oz.
• Both Crackers, multigrain as well as Cookie, butter or sugar, with chocolate icing or filling have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.