Comparing Nutrients in 1 kilogram Cookies, coconut macaroon VS Crackers, sandwich-type, peanut butter filled, reduced fat

Macros Ratio

	Protein	Fat	Carbs
Cookies, coconut macaroon	3%	44%	53%
Crackers, sandwich-type, peanut butter filled, reduced fat	8%	34%	58%

Macro Nutrients

	Cookies, coconut macaroon	Crackers, sandwich-type, peanut butter filled, reduced fat	Recommended Dietary Allowance
Energy	159% 4600kcal	151% 4370kcal	2900kcal per day for Men 19-50 years
Fat	232% 226g	172% 167g	97g per day for Men 19-50 years
Saturated Fat	628% 201g	87% 27.8g	32g per day for Men 19-50 years
Omega 3	30% 0.48g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	45% 7.62g	392% 66.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	471% 612g	488% 635g	130g per day for Men 19-50 years
Sugars	623% 452g	153% 111g	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	134% 51g	73.7% 28g	38g per day for Men 19-50 years
Protein	54% 30g	149% 83.3g	56g per day for Men 19-50 years

Vitamins

	Cookies, coconut macaroon	Crackers, sandwich-type, peanut butter filled, reduced fat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.7% 0.2mg	378% 4.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	232% 3.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.8% 2.2mg	293% 47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	74.4% 3.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74% 0.96mg	56% 0.73mg	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	7.5% 30μg	278% 1110μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	12.7% 1.9mg	124% 18.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.17% 11μg	25% 30μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, coconut macaroon	Crackers, sandwich-type, peanut butter filled, reduced fat	Recommended Dietary Allowance
Calcium	5% 50mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	299% 2.7mg	144% 1.3mg	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	103% 8.2mg	375% 30mg	8mg per day for Men 19-50 years
Magnesium	69% 290mg	71.4% 300mg	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	97% 680mg	139% 970mg	700mg per day for Men 19-50 years
Potassium	36% 1230mg	36% 1220mg	3400mg per day for Men 19-50 years
Selenium	124% 68μg	355% 195μg	55μg per day for Men 19-50 years
Sodium	161% 2410mg	426% 6390mg	1500mg per day for Men 19-50 years
Zinc	66.4% 7.3mg	61% 6.7mg	11mg per day for Men 19-50 years
Water	3.1% 115g	2.52% 93g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, coconut macaroon VS Crackers, sandwich-type, peanut butter filled, reduced fat per 1 kg

Compare the macro and micronutrient content in 1 kg of Cookies, coconut macaroon versus 1 kg of Crackers, sandwich-type, peanut butter filled, reduced fat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cookies, coconut macaroon vs Crackers, sandwich-type, peanut butter filled, reduced fat:

• 1 kilogram of Cookies, coconut macaroon has 1.3 times more Vitamin B6 than Crackers, sandwich-type, peanut butter filled, reduced fat.
• While 1 kg of Crackers, sandwich-type, peanut butter filled, reduced fat contains 22.7 times more Vitamin B1, 5 times more Vitamin B2, 21.3 times more Vitamin B3, 37 times more Vitamin B9, 9.8 times more Vitamin E and 2.7 times more Vitamin K than Cookies, coconut macaroon.
• 1 kilogram of Cookies, coconut macaroon have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B9, Vitamin E and Vitamin K
• Both Cookies, coconut macaroon as well as Crackers, sandwich-type, peanut butter filled, reduced fat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cookies, coconut macaroon vs Crackers, sandwich-type, peanut butter filled, reduced fat:

• 1 kilogram of Cookies, coconut macaroon has 2.1 times more Copper than Crackers, sandwich-type, peanut butter filled, reduced fat.
• While 1 kg of Crackers, sandwich-type, peanut butter filled, reduced fat contains 3.7 times more Iron, 1.4 times more Phosphorus, 2.9 times more Selenium and 2.7 times more Sodium than Cookies, coconut macaroon.
• Both Cookies, coconut macaroon and Crackers, sandwich-type, peanut butter filled, reduced fat contain similar levels of Magnesium, Potassium and Zinc per one kilogram.
• Both Cookies, coconut macaroon as well as Crackers, sandwich-type, peanut butter filled, reduced fat lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cookies, coconut macaroon has 1.4 times more Fat, 7.2 times more Saturated Fat, 4.1 times more Sugars and 1.8 times more Fiber than Crackers, sandwich-type, peanut butter filled, reduced fat.
• While 1 kg of Crackers, sandwich-type, peanut butter filled, reduced fat contains 8.7 times more Omega 6 and 2.8 times more Protein than Cookies, coconut macaroon.
• Both Cookies, coconut macaroon and Crackers, sandwich-type, peanut butter filled, reduced fat offer comparable quantities of Energy, Omega 3 and Carbohydrate per one kilogram.