Comparing Nutrients in 1 kilogram Cookies, gluten-free, chocolate wafer VS Crackers, whole grain, sandwich-type, with peanut butter filling

Macros Ratio

	Protein	Fat	Carbs
Cookies, gluten-free, chocolate wafer	3%	51%	46%
Crackers, whole grain, sandwich-type, with peanut butter filling	12%	41%	47%

Macro Nutrients

	Cookies, gluten-free, chocolate wafer	Crackers, whole grain, sandwich-type, with peanut butter filling	Recommended Dietary Allowance
Energy	187% 5410kcal	160% 4650kcal	2900kcal per day for Men 19-50 years
Fat	314% 304g	218% 212g	97g per day for Men 19-50 years
Saturated Fat	478% 153g	141% 45.3g	32g per day for Men 19-50 years
Omega 3	77.5% 1.24g	299% 4.8g	1.6g per day for Men 19-50 years
Omega 6	126% 21.3g	236% 40g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	483% 628g	420% 546g	130g per day for Men 19-50 years
Sugars	565% 410g	130% 94g	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	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 371g	NA	g per day for Men 19-50 years
Fiber	42% 16g	247% 94g	38g per day for Men 19-50 years
Protein	72.5% 40.6g	252% 141g	56g per day for Men 19-50 years

Vitamins

	Cookies, gluten-free, chocolate wafer	Crackers, whole grain, sandwich-type, with peanut butter filling	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	278% 3.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	178% 2.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	392% 62.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	86% 4.3mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	169% 2.2mg	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	NA	185% 740μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	175% 26.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	37.5% 45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, gluten-free, chocolate wafer	Crackers, whole grain, sandwich-type, with peanut butter filling	Recommended Dietary Allowance
Calcium	109% 1090mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	288% 2.6mg	343% 3.1mg	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	459% 36.7mg	384% 30.7mg	8mg per day for Men 19-50 years
Magnesium	98% 410mg	255% 1070mg	420mg per day for Men 19-50 years
Manganese	179% 4.1mg	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	206% 1440mg	366% 2560mg	700mg per day for Men 19-50 years
Potassium	100% 3400mg	97% 3300mg	3400mg per day for Men 19-50 years
Selenium	NA	340% 187μg	55μg per day for Men 19-50 years
Sodium	81.3% 1220mg	423% 6350mg	1500mg per day for Men 19-50 years
Zinc	71% 7.8mg	186% 20.5mg	11mg per day for Men 19-50 years
Water	0.37% 13.7g	1.98% 73.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, gluten-free, chocolate wafer VS Crackers, whole grain, sandwich-type, with peanut butter filling per 1 kg

Compare the macro and micronutrient content in 1 kg of Cookies, gluten-free, chocolate wafer versus 1 kg of Crackers, whole grain, sandwich-type, with peanut butter filling to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cookies, gluten-free, chocolate wafer vs Crackers, whole grain, sandwich-type, with peanut butter filling:

• Both Cookies, gluten-free, chocolate wafer and Crackers, whole grain, sandwich-type, with peanut butter filling have similar amounts of vitamins per 1 kg

Comparing minerals per 1 kilogram for Cookies, gluten-free, chocolate wafer vs Crackers, whole grain, sandwich-type, with peanut butter filling:

• 1 kilogram of Cookies, gluten-free, chocolate wafer has 3.3 times more Calcium than Crackers, whole grain, sandwich-type, with peanut butter filling.
• While 1 kg of Crackers, whole grain, sandwich-type, with peanut butter filling contains 2.6 times more Magnesium, 1.8 times more Phosphorus, 5.2 times more Sodium and 2.6 times more Zinc than Cookies, gluten-free, chocolate wafer.
• Both Cookies, gluten-free, chocolate wafer and Crackers, whole grain, sandwich-type, with peanut butter filling contain similar levels of Copper, Iron and Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cookies, gluten-free, chocolate wafer has 1.4 times more Fat, 3.4 times more Saturated Fat and 4.4 times more Sugars than Crackers, whole grain, sandwich-type, with peanut butter filling.
• While 1 kg of Crackers, whole grain, sandwich-type, with peanut butter filling contains 3.9 times more Omega 3, 1.9 times more Omega 6, 5.9 times more Fiber and 3.5 times more Protein than Cookies, gluten-free, chocolate wafer.
• Both Cookies, gluten-free, chocolate wafer and Crackers, whole grain, sandwich-type, with peanut butter filling offer comparable quantities of Energy and Carbohydrate per one kilogram.