Comparing Nutrients in 14 ounces Crackers, standard snack-type, with whole wheat VS Cookies, oatmeal sandwich, with creme filling

Macros Ratio

	Protein	Fat	Carbs
Crackers, standard snack-type, with whole wheat	6%	35%	59%
Cookies, oatmeal sandwich, with creme filling	3%	41%	56%

Macro Nutrients

	Crackers, standard snack-type, with whole wheat	Cookies, oatmeal sandwich, with creme filling	Recommended Dietary Allowance
Energy	63.4% 1838kcal	54.5% 1580kcal	2900kcal per day for Men 19-50 years
Fat	73% 71g	75% 72.6g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	65% 20.7g	32g per day for Men 19-50 years
Omega 3	221% 3.54g	109% 1.75g	1.6g per day for Men 19-50 years
Omega 6	164% 28g	163% 27.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	209% 271g	170% 221g	130g per day for Men 19-50 years
Sugars	57% 41.4g	172% 124g	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	27% 10.3g	38g per day for Men 19-50 years
Protein	51.7% 29g	18.5% 10.4g	56g per day for Men 19-50 years

Vitamins

	Crackers, standard snack-type, with whole wheat	Cookies, oatmeal sandwich, with creme filling	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	106% 1.27mg	78% 0.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74% 0.96mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	110% 17.7mg	28.4% 4.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.7% 1.9mg	23% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	55% 0.71mg	14% 0.18mg	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	37.7% 151μg	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	0.66% 3.97IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	76.7% 11.5mg	58.5% 8.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	47% 56.4μg	18% 21.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, standard snack-type, with whole wheat	Cookies, oatmeal sandwich, with creme filling	Recommended Dietary Allowance
Calcium	66.3% 663mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	87% 0.78mg	60.4% 0.54mg	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	93% 7.46mg	8mg per day for Men 19-50 years
Magnesium	44.4% 187mg	33% 139mg	420mg per day for Men 19-50 years
Manganese	158% 3.64mg	142% 3.27mg	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	53.3% 373mg	700mg per day for Men 19-50 years
Potassium	24.4% 830mg	16% 540mg	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	132% 1984mg	1500mg per day for Men 19-50 years
Zinc	40% 4.4mg	24% 2.66mg	11mg per day for Men 19-50 years
Water	0.29% 11g	2.37% 87.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, standard snack-type, with whole wheat VS Cookies, oatmeal sandwich, with creme filling per 14 oz

Compare the macro and micronutrient content in 14 oz of Crackers, standard snack-type, with whole wheat versus 14 oz of Cookies, oatmeal sandwich, with creme filling to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Crackers, standard snack-type, with whole wheat vs Cookies, oatmeal sandwich, with creme filling:

• 14 ounces of Crackers, standard snack-type, with whole wheat have 1.4 times more Vitamin B1, 2.2 times more Vitamin B2, 3.9 times more Vitamin B3, 1.6 times more Vitamin B5, 3.9 times more Vitamin B6, 1.5 times more Vitamin B9, 1.3 times more Vitamin E and 2.6 times more Vitamin K than Cookies, oatmeal sandwich, with creme filling.
• Both Crackers, standard snack-type, with whole wheat as well as Cookies, oatmeal sandwich, with creme filling have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Crackers, standard snack-type, with whole wheat vs Cookies, oatmeal sandwich, with creme filling:

• 14 ounces of Crackers, standard snack-type, with whole wheat have more Calcium, 1.4 times more Copper, 1.9 times more Iron, 1.3 times more Magnesium, 3.8 times more Phosphorus, 1.5 times more Potassium, 1.3 times more Selenium, 1.5 times more Sodium and 1.7 times more Zinc than Cookies, oatmeal sandwich, with creme filling.
• Both Crackers, standard snack-type, with whole wheat and Cookies, oatmeal sandwich, with creme filling contain similar levels of Manganese per 14 ounces.
• 14 ounces of Cookies, oatmeal sandwich, with creme filling lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Crackers, standard snack-type, with whole wheat have 2 times more Omega 3, 1.2 times more Carbohydrate, 1.9 times more Fiber and 2.8 times more Protein than Cookies, oatmeal sandwich, with creme filling.
• While 14 oz of Cookies, oatmeal sandwich, with creme filling contain 3 times more Sugars than Crackers, standard snack-type, with whole wheat.
• Both Crackers, standard snack-type, with whole wheat and Cookies, oatmeal sandwich, with creme filling offer comparable quantities of Energy, Fat, Saturated Fat and Omega 6 per 14 ounces.