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

Macros Ratio

	Protein	Fat	Carbs
Cookies, shortbread, reduced fat	5%	28%	67%
Crackers, sandwich-type, peanut butter filled, reduced fat	8%	34%	58%

Macro Nutrients

	Cookies, shortbread, reduced fat	Crackers, sandwich-type, peanut butter filled, reduced fat	Recommended Dietary Allowance
Energy	156% 4510kcal	151% 4370kcal	2900kcal per day for Men 19-50 years
Fat	144% 140g	172% 167g	97g per day for Men 19-50 years
Saturated Fat	147% 47g	87% 27.8g	32g per day for Men 19-50 years
Omega 3	104% 1.67g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	312% 53g	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	585% 760g	488% 635g	130g per day for Men 19-50 years
Sugars	299% 217g	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	4.14% 3g	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	% 3.6g	NA	g per day for Men 19-50 years
Sucrose	% 210g	NA	g per day for Men 19-50 years
Fiber	34.2% 13g	73.7% 28g	38g per day for Men 19-50 years
Protein	96% 53.7g	149% 83.3g	56g per day for Men 19-50 years

Vitamins

	Cookies, shortbread, reduced fat	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	294% 3.53mg	378% 4.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	242% 3.14mg	232% 3.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	205% 32.8mg	293% 47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.2% 3.2mg	74.4% 3.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54.6% 0.71mg	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	203% 810μg	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	163% 24.4mg	124% 18.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29% 35μg	25% 30μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, shortbread, reduced fat	Crackers, sandwich-type, peanut butter filled, reduced fat	Recommended Dietary Allowance
Calcium	13% 130mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	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	373% 30mg	375% 30mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	171% 3.93mg	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	94% 660mg	139% 970mg	700mg per day for Men 19-50 years
Potassium	26% 880mg	36% 1220mg	3400mg per day for Men 19-50 years
Selenium	113% 62μg	355% 195μg	55μg per day for Men 19-50 years
Sodium	381% 5710mg	426% 6390mg	1500mg per day for Men 19-50 years
Zinc	44.5% 4.9mg	61% 6.7mg	11mg per day for Men 19-50 years
Water	0.97% 36g	2.52% 93g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Cookies, shortbread, reduced fat 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, shortbread, reduced fat vs Crackers, sandwich-type, peanut butter filled, reduced fat:

• 1 kilogram of Cookies, shortbread, reduced fat has 1.3 times more Vitamin E than Crackers, sandwich-type, peanut butter filled, reduced fat.
• While 1 kg of Crackers, sandwich-type, peanut butter filled, reduced fat contains 1.3 times more Vitamin B1, 1.4 times more Vitamin B3 and 1.4 times more Vitamin B9 than Cookies, shortbread, reduced fat.
• Both Cookies, shortbread, reduced fat and Crackers, sandwich-type, peanut butter filled, reduced fat provide similar amounts of Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin K per one kilogram.
• Both Cookies, shortbread, reduced fat 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, shortbread, reduced fat vs Crackers, sandwich-type, peanut butter filled, reduced fat:

• 1 kg of Crackers, sandwich-type, peanut butter filled, reduced fat contains 1.4 times more Copper, 2.1 times more Magnesium, 1.5 times more Phosphorus, 1.4 times more Potassium, 3.1 times more Selenium and 1.4 times more Zinc than Cookies, shortbread, reduced fat.
• Both Cookies, shortbread, reduced fat and Crackers, sandwich-type, peanut butter filled, reduced fat contain similar levels of Iron and Sodium per one kilogram.
• Both Cookies, shortbread, reduced fat 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, shortbread, reduced fat has 1.7 times more Saturated Fat, 2.8 times more Omega 3 and 1.9 times more Sugars than Crackers, sandwich-type, peanut butter filled, reduced fat.
• While 1 kg of Crackers, sandwich-type, peanut butter filled, reduced fat contains 1.3 times more Omega 6, 2.2 times more Fiber and 1.6 times more Protein than Cookies, shortbread, reduced fat.
• Both Cookies, shortbread, reduced fat and Crackers, sandwich-type, peanut butter filled, reduced fat offer comparable quantities of Energy, Fat and Carbohydrate per one kilogram.