Comparing Nutrients in 1 kilogram Cookies, gluten-free, lemon wafer VS Crackers, flavored, fish-shaped

Macros Ratio

	Protein	Fat	Carbs
Cookies, gluten-free, lemon wafer	0%	42%	58%
Crackers, flavored, fish-shaped	9%	34%	57%

Macro Nutrients

	Cookies, gluten-free, lemon wafer	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Energy	178% 5150kcal	160% 4630kcal	2900kcal per day for Men 19-50 years
Fat	249% 242g	183% 177g	97g per day for Men 19-50 years
Saturated Fat	328% 105g	64.3% 20.6g	32g per day for Men 19-50 years
Omega 3	61.3% 0.98g	263% 4.2g	1.6g per day for Men 19-50 years
Omega 6	150% 25.6g	205% 34.8g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	572% 744g	505% 657g	130g per day for Men 19-50 years
Sugars	584% 423g	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	% 0g	% 3g	g per day for Men 19-50 years
Sucrose	% 423g	% 0g	g per day for Men 19-50 years
Fiber	0% 0g	81.6% 31g	38g per day for Men 19-50 years
Protein	0% 0g	181% 102g	56g per day for Men 19-50 years

Vitamins

	Cookies, gluten-free, lemon wafer	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.5% 0.45mg	678% 8.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57% 0.74mg	395% 5.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.06% 0.65mg	401% 64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	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	NA	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	NA	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	208% 31mg	245% 36.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	231% 277μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, gluten-free, lemon wafer	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Calcium	9% 90mg	83% 830mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	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	22.5% 1.8mg	573% 45.8mg	8mg per day for Men 19-50 years
Magnesium	7.14% 30mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	8.26% 0.19mg	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	55.7% 390mg	239% 1670mg	700mg per day for Men 19-50 years
Potassium	10.6% 360mg	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	74% 1110mg	647% 9700mg	1500mg per day for Men 19-50 years
Zinc	2.73% 0.3mg	99% 11mg	11mg per day for Men 19-50 years
Water	0.3% 11g	0.92% 34.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, gluten-free, lemon wafer VS Crackers, flavored, fish-shaped per 1 kg

Compare the macro and micronutrient content in 1 kg of Cookies, gluten-free, lemon wafer versus 1 kg of Crackers, flavored, fish-shaped to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cookies, gluten-free, lemon wafer vs Crackers, flavored, fish-shaped:

• 1 kg of Crackers, flavored, fish-shaped contains 18.1 times more Vitamin B1, 6.9 times more Vitamin B2, 98.6 times more Vitamin B3, more Vitamin B5, more Vitamin B6 and more Vitamin B9 than Cookies, gluten-free, lemon wafer.
• Both Cookies, gluten-free, lemon wafer and Crackers, flavored, fish-shaped provide similar amounts of Vitamin E per one kilogram.
• 1 kilogram of Cookies, gluten-free, lemon wafer have insufficient amounts of Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9

Comparing minerals per 1 kilogram for Cookies, gluten-free, lemon wafer vs Crackers, flavored, fish-shaped:

• 1 kg of Crackers, flavored, fish-shaped contains 9.2 times more Calcium, more Copper, 25.4 times more Iron, 8.3 times more Magnesium, 29.7 times more Manganese, 4.3 times more Phosphorus, 6.2 times more Potassium, more Selenium, 8.7 times more Sodium and 36.3 times more Zinc than Cookies, gluten-free, lemon wafer.
• 1 kilogram of Cookies, gluten-free, lemon wafer lack sufficient amounts of Calcium, Copper, Magnesium, Manganese, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cookies, gluten-free, lemon wafer has 1.4 times more Fat, 5.1 times more Saturated Fat and 35.9 times more Sugars than Crackers, flavored, fish-shaped.
• While 1 kg of Crackers, flavored, fish-shaped contains 4.3 times more Omega 3, 1.4 times more Omega 6, more Fiber and more Protein than Cookies, gluten-free, lemon wafer.
• Both Cookies, gluten-free, lemon wafer and Crackers, flavored, fish-shaped offer comparable quantities of Energy and Carbohydrate per one kilogram.
• 1 kilogram of Cookies, gluten-free, lemon wafer provide inadequate amounts of Fiber and Protein