Comparing Nutrients in 14 ounces Crackers, toast thins, low sodium VS Cookies, chocolate, made with rice cereal

Macros Ratio

	Protein	Fat	Carbs
Crackers, toast thins, low sodium	6%	33%	61%
Cookies, chocolate, made with rice cereal	3%	40%	57%

Macro Nutrients

	Crackers, toast thins, low sodium	Cookies, chocolate, made with rice cereal	Recommended Dietary Allowance
Energy	60.5% 1754kcal	60.2% 1746kcal	2900kcal per day for Men 19-50 years
Fat	66% 64g	79% 76.8g	97g per day for Men 19-50 years
Saturated Fat	40% 13g	140% 45g	32g per day for Men 19-50 years
Omega 3	240% 3.85g	38.2% 0.61g	1.6g per day for Men 19-50 years
Omega 6	179% 30.4g	66.7% 11.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	207% 269g	193% 251g	130g per day for Men 19-50 years
Sugars	70.6% 51g	221% 160g	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	101% 38.5g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	45.7% 25.6g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Crackers, toast thins, low sodium	Cookies, chocolate, made with rice cereal	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	123% 1.5mg	115% 1.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.8% 0.5mg	122% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	92% 14.8mg	87.8% 14mg	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	93% 1.2mg	100% 1.3mg	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	32.7% 131μg	24% 95μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	11.6% 0.28μg	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	44.7% 6.7mg	52% 7.78mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	91% 110μg	13.2% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, toast thins, low sodium	Cookies, chocolate, made with rice cereal	Recommended Dietary Allowance
Calcium	0% 0mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	135% 1.2mg	79.4% 0.71mg	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	173% 14mg	124% 9.9mg	8mg per day for Men 19-50 years
Magnesium	96% 405mg	36% 151mg	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	151% 1056mg	54.4% 381mg	700mg per day for Men 19-50 years
Potassium	35.7% 1214mg	26.5% 901mg	3400mg per day for Men 19-50 years
Selenium	333% 183μg	67% 37μg	55μg per day for Men 19-50 years
Sodium	47% 703mg	55.6% 833mg	1500mg per day for Men 19-50 years
Zinc	70% 7.7mg	24% 2.66mg	11mg per day for Men 19-50 years
Water	0.87% 32.2g	1.4% 51.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Crackers, toast thins, low sodium vs Cookies, chocolate, made with rice cereal:

• Crackers, toast thins, low sodium have 1.4 times more Vitamin B9 and 6.9 times more Vitamin K than Cookies, chocolate, made with rice cereal.
• While Cookies, chocolate, made with rice cereal contain 3.2 times more Vitamin B2 and more Vitamin B12 than Crackers, toast thins, low sodium.
• Both Crackers, toast thins, low sodium and Cookies, chocolate, made with rice cereal have similar amounts of Vitamin B1, Vitamin B3, Vitamin B6 and Vitamin E per 14 oz.
• Both Crackers, toast thins, low sodium as well as Cookies, chocolate, made with rice cereal have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Crackers, toast thins, low sodium vs Cookies, chocolate, made with rice cereal:

• Crackers, toast thins, low sodium have 1.7 times more Copper, 1.4 times more Iron, 2.7 times more Magnesium, 2.8 times more Phosphorus, 1.3 times more Potassium, 5 times more Selenium and 2.9 times more Zinc than Cookies, chocolate, made with rice cereal.
• While Cookies, chocolate, made with rice cereal contain more Calcium than Crackers, toast thins, low sodium.
• Both Crackers, toast thins, low sodium and Cookies, chocolate, made with rice cereal have similar amounts of Sodium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Crackers, toast thins, low sodium have 6.3 times more Omega 3, 2.7 times more Omega 6, 6.1 times more Fiber and 2 times more Protein than Cookies, chocolate, made with rice cereal.
• While Cookies, chocolate, made with rice cereal contain 3.5 times more Saturated Fat and 3.1 times more Sugars than Crackers, toast thins, low sodium.
• Both Crackers, toast thins, low sodium and Cookies, chocolate, made with rice cereal have similar amounts of Energy, Fat and Carbohydrate per 14 oz.
• Both Crackers, toast thins, low sodium as well as Cookies, chocolate, made with rice cereal have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.