Comparing Nutrients in 14 ounces Crackers, sandwich-type, peanut butter filled, reduced fat VS Cookies, sugar wafer, chocolate-covered

Macros Ratio

	Protein	Fat	Carbs
Crackers, sandwich-type, peanut butter filled, reduced fat	8%	34%	58%
Cookies, sugar wafer, chocolate-covered	3%	47%	50%

Macro Nutrients

	Crackers, sandwich-type, peanut butter filled, reduced fat	Cookies, sugar wafer, chocolate-covered	Recommended Dietary Allowance
Energy	60% 1734kcal	72% 2088kcal	2900kcal per day for Men 19-50 years
Fat	68.2% 66g	113% 110g	97g per day for Men 19-50 years
Saturated Fat	34.5% 11g	214% 68.4g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	71.7% 1.15g	1.6g per day for Men 19-50 years
Omega 6	155% 26.4g	91% 15.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	194% 252g	201% 262g	130g per day for Men 19-50 years
Sugars	61% 44g	283% 205g	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	29.2% 11g	35.5% 13.5g	38g per day for Men 19-50 years
Protein	59% 33g	24.5% 13.7g	56g per day for Men 19-50 years

Vitamins

	Crackers, sandwich-type, peanut butter filled, reduced fat	Cookies, sugar wafer, chocolate-covered	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	150% 1.8mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	65.6% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	116% 18.6mg	16% 2.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.5% 1.48mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.3% 0.29mg	14.7% 0.19mg	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	110% 441μg	15% 59.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	25% 0.6μg	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	49.2% 7.4mg	57% 8.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	23% 27.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, sandwich-type, peanut butter filled, reduced fat	Cookies, sugar wafer, chocolate-covered	Recommended Dietary Allowance
Calcium	0% 0mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	57.3% 0.52mg	117% 1.05mg	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	149% 12mg	61.5% 4.92mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	42.5% 179mg	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	55% 385mg	66.3% 464mg	700mg per day for Men 19-50 years
Potassium	14.2% 484mg	36.3% 1234mg	3400mg per day for Men 19-50 years
Selenium	141% 77.4μg	39% 21.4μg	55μg per day for Men 19-50 years
Sodium	169% 2536mg	36.5% 548mg	1500mg per day for Men 19-50 years
Zinc	24% 2.66mg	22% 2.42mg	11mg per day for Men 19-50 years
Water	1% 37g	0.19% 6.87g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, sandwich-type, peanut butter filled, reduced fat VS Cookies, sugar wafer, chocolate-covered per 14 oz

Compare the macro and micronutrient content in 14 oz of Crackers, sandwich-type, peanut butter filled, reduced fat versus 14 oz of Cookies, sugar wafer, chocolate-covered to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Crackers, sandwich-type, peanut butter filled, reduced fat vs Cookies, sugar wafer, chocolate-covered:

• 14 ounces of Crackers, sandwich-type, peanut butter filled, reduced fat have 4.8 times more Vitamin B1, 1.4 times more Vitamin B2, 7.3 times more Vitamin B3, 1.5 times more Vitamin B6 and 7.4 times more Vitamin B9 than Cookies, sugar wafer, chocolate-covered.
• While 14 oz of Cookies, sugar wafer, chocolate-covered contain more Vitamin B12 and 2.3 times more Vitamin K than Crackers, sandwich-type, peanut butter filled, reduced fat.
• Both Crackers, sandwich-type, peanut butter filled, reduced fat and Cookies, sugar wafer, chocolate-covered provide similar amounts of Vitamin E per 14 ounces.
• 14 ounces of Crackers, sandwich-type, peanut butter filled, reduced fat have insufficient amounts of Vitamin B12
• Both Crackers, sandwich-type, peanut butter filled, reduced fat as well as Cookies, sugar wafer, chocolate-covered have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Crackers, sandwich-type, peanut butter filled, reduced fat vs Cookies, sugar wafer, chocolate-covered:

• 14 ounces of Crackers, sandwich-type, peanut butter filled, reduced fat have 2.4 times more Iron, 3.6 times more Selenium and 4.6 times more Sodium than Cookies, sugar wafer, chocolate-covered.
• While 14 oz of Cookies, sugar wafer, chocolate-covered contain 2 times more Copper, 1.5 times more Magnesium and 2.5 times more Potassium than Crackers, sandwich-type, peanut butter filled, reduced fat.
• Both Crackers, sandwich-type, peanut butter filled, reduced fat and Cookies, sugar wafer, chocolate-covered contain similar levels of Phosphorus and Zinc per 14 ounces.
• Both Crackers, sandwich-type, peanut butter filled, reduced fat as well as Cookies, sugar wafer, chocolate-covered lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Crackers, sandwich-type, peanut butter filled, reduced fat have 1.7 times more Omega 6 and 2.4 times more Protein than Cookies, sugar wafer, chocolate-covered.
• While 14 oz of Cookies, sugar wafer, chocolate-covered contain 1.7 times more Fat, 6.2 times more Saturated Fat, 4.8 times more Omega 3 and 4.7 times more Sugars than Crackers, sandwich-type, peanut butter filled, reduced fat.
• Both Crackers, sandwich-type, peanut butter filled, reduced fat and Cookies, sugar wafer, chocolate-covered offer comparable quantities of Energy, Carbohydrate and Fiber per 14 ounces.