Comparing Nutrients in 1 kilogram Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched VS Crackers, melba toast, plain, without salt

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched	4%	41%	55%
Crackers, melba toast, plain, without salt	13%	8%	79%

Macro Nutrients

	Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched	Crackers, melba toast, plain, without salt	Recommended Dietary Allowance
Energy	166% 4810kcal	134% 3900kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	33% 32g	97g per day for Men 19-50 years
Saturated Fat	234% 74.8g	14% 4.45g	32g per day for Men 19-50 years
Omega 3	76.3% 1.22g	44.4% 0.71g	1.6g per day for Men 19-50 years
Omega 6	132% 22.5g	71% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	514% 668g	589% 766g	130g per day for Men 19-50 years
Sugars	NA	NA	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	65.8% 25g	166% 63g	38g per day for Men 19-50 years
Protein	96% 54g	216% 121g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched	Crackers, melba toast, plain, without salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49% 0.59mg	344% 4.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	210% 2.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.6% 4.73mg	257% 41mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	139% 6.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43% 0.56mg	75.4% 0.98mg	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	22.5% 90μg	310% 1240μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.17% 0.1μg	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	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched	Crackers, melba toast, plain, without salt	Recommended Dietary Allowance
Calcium	25% 250mg	93% 930mg	1000mg per day for Men 19-50 years
Copper	236% 2.12mg	321% 2.9mg	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	125% 10mg	463% 37mg	8mg per day for Men 19-50 years
Magnesium	74% 310mg	140% 590mg	420mg per day for Men 19-50 years
Manganese	195% 4.5mg	491% 11.3mg	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	154% 1080mg	280% 1960mg	700mg per day for Men 19-50 years
Potassium	39.7% 1350mg	59.4% 2020mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	210% 3150mg	12.7% 190mg	1500mg per day for Men 19-50 years
Zinc	58% 6.4mg	183% 20mg	11mg per day for Men 19-50 years
Water	1.1% 41g	1.38% 51g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched vs Crackers, melba toast, plain, without salt:

• Crackers, melba toast, plain, without salt contain 7 times more Vitamin B1, 4.6 times more Vitamin B2, 8.7 times more Vitamin B3, 3 times more Vitamin B5, 1.8 times more Vitamin B6 and 13.8 times more Vitamin B9 than Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched.
• Both Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched as well as Crackers, melba toast, plain, without salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 1 kg.

Comparing minerals per 1 kilogram for Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched vs Crackers, melba toast, plain, without salt:

• Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched have 16.6 times more Sodium than Crackers, melba toast, plain, without salt.
• While Crackers, melba toast, plain, without salt contain 3.7 times more Calcium, 1.4 times more Copper, 3.7 times more Iron, 1.9 times more Magnesium, 2.5 times more Manganese, 1.8 times more Phosphorus, 1.5 times more Potassium and 3.1 times more Zinc than Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched.

Comparison of macro-nutrients per 1 kilogram:

• Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched have 1.2 times more Energy, 7.1 times more Fat, 16.8 times more Saturated Fat, 1.7 times more Omega 3 and 1.9 times more Omega 6 than Crackers, melba toast, plain, without salt.
• While Crackers, melba toast, plain, without salt contain 2.5 times more Fiber and 2.2 times more Protein than Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched.
• Both Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched and Crackers, melba toast, plain, without salt have similar amounts of Carbohydrate per 1 kg.
• Both Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched as well as Crackers, melba toast, plain, without salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.