Comparing Nutrients in 14 ounces Crackers, whole grain, sandwich-type, with peanut butter filling VS Cookies, chocolate, made with rice cereal

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole grain, sandwich-type, with peanut butter filling	12%	41%	47%
Cookies, chocolate, made with rice cereal	3%	40%	57%

Macro Nutrients

	Crackers, whole grain, sandwich-type, with peanut butter filling	Cookies, chocolate, made with rice cereal	Recommended Dietary Allowance
Energy	63.6% 1846kcal	60.2% 1746kcal	2900kcal per day for Men 19-50 years
Fat	86.7% 84g	79% 76.8g	97g per day for Men 19-50 years
Saturated Fat	56% 18g	140% 45g	32g per day for Men 19-50 years
Omega 3	119% 1.9g	38.2% 0.61g	1.6g per day for Men 19-50 years
Omega 6	94% 16g	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	167% 217g	193% 251g	130g per day for Men 19-50 years
Sugars	51.5% 37.3g	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	98% 37.3g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	100% 56g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole grain, sandwich-type, with peanut butter filling	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	110% 1.33mg	115% 1.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	71% 0.92mg	122% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	156% 25mg	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	67% 0.87mg	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	73.4% 294μg	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	69.6% 10.4mg	52% 7.78mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15% 18μg	13.2% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole grain, sandwich-type, with peanut butter filling	Cookies, chocolate, made with rice cereal	Recommended Dietary Allowance
Calcium	13% 131mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	136% 1.23mg	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	152% 12mg	124% 9.9mg	8mg per day for Men 19-50 years
Magnesium	101% 425mg	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	145% 1016mg	54.4% 381mg	700mg per day for Men 19-50 years
Potassium	38.5% 1310mg	26.5% 901mg	3400mg per day for Men 19-50 years
Selenium	135% 74.2μg	67% 37μg	55μg per day for Men 19-50 years
Sodium	168% 2520mg	55.6% 833mg	1500mg per day for Men 19-50 years
Zinc	74% 8.14mg	24% 2.66mg	11mg per day for Men 19-50 years
Water	0.79% 29g	1.4% 51.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Crackers, whole grain, sandwich-type, with peanut butter filling vs Cookies, chocolate, made with rice cereal:

• Crackers, whole grain, sandwich-type, with peanut butter filling have 1.8 times more Vitamin B3, 3.1 times more Vitamin B9 and 1.3 times more Vitamin E than Cookies, chocolate, made with rice cereal.
• While Cookies, chocolate, made with rice cereal contain 1.7 times more Vitamin B2, 1.5 times more Vitamin B6 and more Vitamin B12 than Crackers, whole grain, sandwich-type, with peanut butter filling.
• Both Crackers, whole grain, sandwich-type, with peanut butter filling and Cookies, chocolate, made with rice cereal have similar amounts of Vitamin B1 and Vitamin K per 14 oz.
• Both Crackers, whole grain, sandwich-type, with peanut butter filling 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, whole grain, sandwich-type, with peanut butter filling vs Cookies, chocolate, made with rice cereal:

• Crackers, whole grain, sandwich-type, with peanut butter filling have 1.7 times more Copper, 1.2 times more Iron, 2.8 times more Magnesium, 2.7 times more Phosphorus, 1.5 times more Potassium, 2 times more Selenium, 3 times more Sodium and 3.1 times more Zinc than Cookies, chocolate, made with rice cereal.
• Both Crackers, whole grain, sandwich-type, with peanut butter filling and Cookies, chocolate, made with rice cereal have similar amounts of Calcium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Crackers, whole grain, sandwich-type, with peanut butter filling have 3.1 times more Omega 3, 1.4 times more Omega 6, 5.9 times more Fiber and 4.4 times more Protein than Cookies, chocolate, made with rice cereal.
• While Cookies, chocolate, made with rice cereal contain 2.5 times more Saturated Fat and 4.3 times more Sugars than Crackers, whole grain, sandwich-type, with peanut butter filling.
• Both Crackers, whole grain, sandwich-type, with peanut butter filling and Cookies, chocolate, made with rice cereal have similar amounts of Energy, Fat and Carbohydrate per 14 oz.
• Both Crackers, whole grain, sandwich-type, with peanut butter filling as well as Cookies, chocolate, made with rice cereal have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.