Comparing Nutrients in 14 ounces Crackers, standard snack-type, with whole wheat VS Cookies, sugar wafer, chocolate-covered

Macros Ratio

	Protein	Fat	Carbs
Crackers, standard snack-type, with whole wheat	6%	35%	59%
Cookies, sugar wafer, chocolate-covered	3%	47%	50%

Macro Nutrients

	Crackers, standard snack-type, with whole wheat	Cookies, sugar wafer, chocolate-covered	Recommended Dietary Allowance
Energy	63.4% 1838kcal	72% 2088kcal	2900kcal per day for Men 19-50 years
Fat	73% 71g	113% 110g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	214% 68.4g	32g per day for Men 19-50 years
Omega 3	221% 3.54g	71.7% 1.15g	1.6g per day for Men 19-50 years
Omega 6	164% 28g	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	209% 271g	201% 262g	130g per day for Men 19-50 years
Sugars	57% 41.4g	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	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	35.5% 13.5g	38g per day for Men 19-50 years
Protein	51.7% 29g	24.5% 13.7g	56g per day for Men 19-50 years

Vitamins

	Crackers, standard snack-type, with whole wheat	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	106% 1.27mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74% 0.96mg	65.6% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	110% 17.7mg	16% 2.55mg	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	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	57.5% 230μg	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	76.7% 11.5mg	57% 8.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	47% 56.4μg	23% 27.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, standard snack-type, with whole wheat	Cookies, sugar wafer, chocolate-covered	Recommended Dietary Allowance
Calcium	66.3% 663mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	87% 0.78mg	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	181% 14.5mg	61.5% 4.92mg	8mg per day for Men 19-50 years
Magnesium	44.4% 187mg	42.5% 179mg	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	66.3% 464mg	700mg per day for Men 19-50 years
Potassium	24.4% 830mg	36.3% 1234mg	3400mg per day for Men 19-50 years
Selenium	62.8% 34.5μg	39% 21.4μg	55μg per day for Men 19-50 years
Sodium	198% 2969mg	36.5% 548mg	1500mg per day for Men 19-50 years
Zinc	40% 4.4mg	22% 2.42mg	11mg per day for Men 19-50 years
Water	0.29% 11g	0.19% 6.87g	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, sugar wafer, chocolate-covered:

• Crackers, standard snack-type, with whole wheat have 3.4 times more Vitamin B1, 6.9 times more Vitamin B3, 3.8 times more Vitamin B6, 3.9 times more Vitamin B9, 1.3 times more Vitamin E and 2.1 times more Vitamin K than Cookies, sugar wafer, chocolate-covered.
• While Cookies, sugar wafer, chocolate-covered contain more Vitamin B12 than Crackers, standard snack-type, with whole wheat.
• Both Crackers, standard snack-type, with whole wheat and Cookies, sugar wafer, chocolate-covered have similar amounts of Vitamin B2 per 14 oz.
• Both Crackers, standard snack-type, with whole wheat as well as Cookies, sugar wafer, chocolate-covered have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Crackers, standard snack-type, with whole wheat vs Cookies, sugar wafer, chocolate-covered:

• Crackers, standard snack-type, with whole wheat have more Calcium, 2.9 times more Iron, 3 times more Phosphorus, 1.6 times more Selenium, 5.4 times more Sodium and 1.8 times more Zinc than Cookies, sugar wafer, chocolate-covered.
• While Cookies, sugar wafer, chocolate-covered contain 1.3 times more Copper and 1.5 times more Potassium than Crackers, standard snack-type, with whole wheat.
• Both Crackers, standard snack-type, with whole wheat and Cookies, sugar wafer, chocolate-covered have similar amounts of Magnesium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Crackers, standard snack-type, with whole wheat have 3.1 times more Omega 3, 1.8 times more Omega 6, 1.4 times more Fiber and 2.1 times more Protein than Cookies, sugar wafer, chocolate-covered.
• While Cookies, sugar wafer, chocolate-covered contain 1.5 times more Fat, 4 times more Saturated Fat and 5 times more Sugars than Crackers, standard snack-type, with whole wheat.
• Both Crackers, standard snack-type, with whole wheat and Cookies, sugar wafer, chocolate-covered have similar amounts of Energy and Carbohydrate per 14 oz.
• Both Crackers, standard snack-type, with whole wheat as well as Cookies, sugar wafer, chocolate-covered have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.