Comparing Nutrients in 1 kilogram Cookies, gluten-free, chocolate sandwich, with creme filling VS Crackers, flavored, fish-shaped

Macros Ratio

	Protein	Fat	Carbs
Cookies, gluten-free, chocolate sandwich, with creme filling	2%	34%	64%
Crackers, flavored, fish-shaped	9%	34%	57%

Macro Nutrients

	Cookies, gluten-free, chocolate sandwich, with creme filling	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Energy	163% 4740kcal	160% 4630kcal	2900kcal per day for Men 19-50 years
Fat	184% 179g	183% 177g	97g per day for Men 19-50 years
Saturated Fat	247% 79g	64.3% 20.6g	32g per day for Men 19-50 years
Omega 3	35% 0.56g	263% 4.2g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	205% 34.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	585% 760g	505% 657g	130g per day for Men 19-50 years
Sugars	676% 490g	16.3% 12g	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% 0g	1.24% 0.9g	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	% 10g	% 3g	g per day for Men 19-50 years
Sucrose	% 476g	% 0g	g per day for Men 19-50 years
Fiber	65.8% 25g	81.6% 31g	38g per day for Men 19-50 years
Protein	39% 22g	181% 102g	56g per day for Men 19-50 years

Vitamins

	Cookies, gluten-free, chocolate sandwich, with creme filling	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.7% 0.5mg	678% 8.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	58.5% 0.76mg	395% 5.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.4% 3.9mg	401% 64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	132% 6.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	65.4% 0.85mg	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	0% 0μg	383% 1530μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	154% 23mg	245% 36.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	213% 256μg	231% 277μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, gluten-free, chocolate sandwich, with creme filling	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Calcium	19% 190mg	83% 830mg	1000mg per day for Men 19-50 years
Copper	290% 2.6mg	149% 1.34mg	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	351% 28mg	573% 45.8mg	8mg per day for Men 19-50 years
Magnesium	95% 400mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	224% 5.15mg	246% 5.65mg	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	100% 700mg	239% 1670mg	700mg per day for Men 19-50 years
Potassium	46% 1570mg	66% 2240mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	72.7% 40μg	55μg per day for Men 19-50 years
Sodium	183% 2750mg	647% 9700mg	1500mg per day for Men 19-50 years
Zinc	60% 6.6mg	99% 11mg	11mg per day for Men 19-50 years
Water	0.77% 28.4g	0.92% 34.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cookies, gluten-free, chocolate sandwich, with creme filling vs Crackers, flavored, fish-shaped:

• Crackers, flavored, fish-shaped contain 16.3 times more Vitamin B1, 6.8 times more Vitamin B2, 16.4 times more Vitamin B3, 4.4 times more Vitamin B5, more Vitamin B6, more Vitamin B9 and 1.6 times more Vitamin E than Cookies, gluten-free, chocolate sandwich, with creme filling.
• Both Cookies, gluten-free, chocolate sandwich, with creme filling and Crackers, flavored, fish-shaped have similar amounts of Vitamin K per 1 kg.

Comparing minerals per 1 kilogram for Cookies, gluten-free, chocolate sandwich, with creme filling vs Crackers, flavored, fish-shaped:

• Cookies, gluten-free, chocolate sandwich, with creme filling have 1.9 times more Copper and 1.6 times more Magnesium than Crackers, flavored, fish-shaped.
• While Crackers, flavored, fish-shaped contain 4.4 times more Calcium, 1.6 times more Iron, 2.4 times more Phosphorus, 1.4 times more Potassium, more Selenium, 3.5 times more Sodium and 1.7 times more Zinc than Cookies, gluten-free, chocolate sandwich, with creme filling.
• Both Cookies, gluten-free, chocolate sandwich, with creme filling and Crackers, flavored, fish-shaped have similar amounts of Manganese per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cookies, gluten-free, chocolate sandwich, with creme filling have 3.8 times more Saturated Fat and 41.5 times more Sugars than Crackers, flavored, fish-shaped.
• While Crackers, flavored, fish-shaped contain 7.5 times more Omega 3, 2 times more Omega 6 and 4.6 times more Protein than Cookies, gluten-free, chocolate sandwich, with creme filling.
• Both Cookies, gluten-free, chocolate sandwich, with creme filling and Crackers, flavored, fish-shaped have similar amounts of Energy, Fat, Carbohydrate and Fiber per 1 kg.
• Both Cookies, gluten-free, chocolate sandwich, with creme filling as well as Crackers, flavored, fish-shaped have insufficient amounts of Fructose, Glucose and Sucrose in 1 kg.