Comparing Nutrients in 14 ounces Crackers, standard snack-type, with whole wheat VS Cookies, coconut macaroon

Macros Ratio

	Protein	Fat	Carbs
Crackers, standard snack-type, with whole wheat	6%	35%	59%
Cookies, coconut macaroon	3%	44%	53%

Macro Nutrients

	Crackers, standard snack-type, with whole wheat	Cookies, coconut macaroon	Recommended Dietary Allowance
Energy	63.4% 1838kcal	63% 1826kcal	2900kcal per day for Men 19-50 years
Fat	73% 71g	92% 89.5g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	249% 79.8g	32g per day for Men 19-50 years
Omega 3	221% 3.54g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	164% 28g	17.8% 3.02g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	209% 271g	187% 243g	130g per day for Men 19-50 years
Sugars	57% 41.4g	247% 179g	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	0.99% 0.71g	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	% 0.95g	NA	g per day for Men 19-50 years
Sucrose	% 38.5g	NA	g per day for Men 19-50 years
Fiber	51% 19.4g	53.3% 20.2g	38g per day for Men 19-50 years
Protein	51.7% 29g	21.4% 12g	56g per day for Men 19-50 years

Vitamins

	Crackers, standard snack-type, with whole wheat	Cookies, coconut macaroon	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74% 0.96mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	110% 17.7mg	5.46% 0.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.7% 1.9mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	55% 0.71mg	29.3% 0.38mg	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	57.5% 230μg	2.98% 12μg	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	76.7% 11.5mg	5.03% 0.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	47% 56.4μg	3.64% 4.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, standard snack-type, with whole wheat	Cookies, coconut macaroon	Recommended Dietary Allowance
Calcium	66.3% 663mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	87% 0.78mg	119% 1.07mg	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	181% 14.5mg	40.7% 3.25mg	8mg per day for Men 19-50 years
Magnesium	44.4% 187mg	27.4% 115mg	420mg per day for Men 19-50 years
Manganese	158% 3.64mg	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	202% 1413mg	38.6% 270mg	700mg per day for Men 19-50 years
Potassium	24.4% 830mg	14.4% 488mg	3400mg per day for Men 19-50 years
Selenium	62.8% 34.5μg	49% 27μg	55μg per day for Men 19-50 years
Sodium	198% 2969mg	63.8% 957mg	1500mg per day for Men 19-50 years
Zinc	40% 4.4mg	26.3% 2.9mg	11mg per day for Men 19-50 years
Water	0.29% 11g	1.23% 45.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Crackers, standard snack-type, with whole wheat vs Cookies, coconut macaroon:

• Crackers, standard snack-type, with whole wheat have 16 times more Vitamin B1, 4.1 times more Vitamin B2, 20.2 times more Vitamin B3, 1.9 times more Vitamin B6, 19.3 times more Vitamin B9, 15.3 times more Vitamin E and 12.9 times more Vitamin K than Cookies, coconut macaroon.
• Both Crackers, standard snack-type, with whole wheat as well as Cookies, coconut macaroon have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Crackers, standard snack-type, with whole wheat vs Cookies, coconut macaroon:

• Crackers, standard snack-type, with whole wheat have 33.4 times more Calcium, 4.5 times more Iron, 1.6 times more Magnesium, 5.2 times more Phosphorus, 1.7 times more Potassium, 1.3 times more Selenium, 3.1 times more Sodium and 1.5 times more Zinc than Cookies, coconut macaroon.
• While Cookies, coconut macaroon contain 1.4 times more Copper than Crackers, standard snack-type, with whole wheat.

Comparison of macro-nutrients per 14 ounces:

• Crackers, standard snack-type, with whole wheat have 18.6 times more Omega 3, 9.2 times more Omega 6 and 2.4 times more Protein than Cookies, coconut macaroon.
• While Cookies, coconut macaroon contain 1.3 times more Fat, 4.6 times more Saturated Fat and 4.3 times more Sugars than Crackers, standard snack-type, with whole wheat.
• Both Crackers, standard snack-type, with whole wheat and Cookies, coconut macaroon have similar amounts of Energy, Carbohydrate and Fiber per 14 oz.
• Both Crackers, standard snack-type, with whole wheat as well as Cookies, coconut macaroon have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.