Comparing Nutrients in 1 kilogram Cookies, sugar wafer, chocolate-covered VS Crackers, sandwich-type, peanut butter filled, reduced fat

Macros Ratio

	Protein	Fat	Carbs
Cookies, sugar wafer, chocolate-covered	3%	47%	50%
Crackers, sandwich-type, peanut butter filled, reduced fat	8%	34%	58%

Macro Nutrients

	Cookies, sugar wafer, chocolate-covered	Crackers, sandwich-type, peanut butter filled, reduced fat	Recommended Dietary Allowance
Energy	181% 5260kcal	151% 4370kcal	2900kcal per day for Men 19-50 years
Fat	284% 276g	172% 167g	97g per day for Men 19-50 years
Saturated Fat	539% 172g	87% 27.8g	32g per day for Men 19-50 years
Omega 3	181% 2.9g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	229% 39g	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	508% 660g	488% 635g	130g per day for Men 19-50 years
Sugars	713% 517g	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	89.5% 34g	73.7% 28g	38g per day for Men 19-50 years
Protein	61.6% 34.5g	149% 83.3g	56g per day for Men 19-50 years

Vitamins

	Cookies, sugar wafer, chocolate-covered	Crackers, sandwich-type, peanut butter filled, reduced fat	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	78.3% 0.94mg	378% 4.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	165% 2.15mg	232% 3.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	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	37% 0.48mg	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	37.5% 150μg	278% 1110μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	62.5% 1.5μg	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	144% 21.6mg	124% 18.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	57.5% 69μg	25% 30μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, sugar wafer, chocolate-covered	Crackers, sandwich-type, peanut butter filled, reduced fat	Recommended Dietary Allowance
Calcium	0% 0mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	294% 2.65mg	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	155% 12.4mg	375% 30mg	8mg per day for Men 19-50 years
Magnesium	107% 450mg	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	167% 1170mg	139% 970mg	700mg per day for Men 19-50 years
Potassium	91% 3110mg	36% 1220mg	3400mg per day for Men 19-50 years
Selenium	98% 54μg	355% 195μg	55μg per day for Men 19-50 years
Sodium	92% 1380mg	426% 6390mg	1500mg per day for Men 19-50 years
Zinc	55.5% 6.1mg	61% 6.7mg	11mg per day for Men 19-50 years
Water	0.47% 17.3g	2.52% 93g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, sugar wafer, chocolate-covered VS Crackers, sandwich-type, peanut butter filled, reduced fat per 1 kg

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

• 1 kilogram of Cookies, sugar wafer, chocolate-covered has more Vitamin B12 and 2.3 times more Vitamin K than Crackers, sandwich-type, peanut butter filled, reduced fat.
• While 1 kg of Crackers, sandwich-type, peanut butter filled, reduced fat contains 4.8 times more Vitamin B1, 1.4 times more Vitamin B2, 7.3 times more Vitamin B3, 1.5 times more Vitamin B6 and 7.4 times more Vitamin B9 than Cookies, sugar wafer, chocolate-covered.
• Both Cookies, sugar wafer, chocolate-covered and Crackers, sandwich-type, peanut butter filled, reduced fat provide similar amounts of Vitamin E per one kilogram.
• 1 kilogram of Crackers, sandwich-type, peanut butter filled, reduced fat have insufficient amounts of Vitamin B12
• Both Cookies, sugar wafer, chocolate-covered as well as Crackers, sandwich-type, peanut butter filled, reduced fat have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cookies, sugar wafer, chocolate-covered vs Crackers, sandwich-type, peanut butter filled, reduced fat:

• 1 kilogram of Cookies, sugar wafer, chocolate-covered has 2 times more Copper, 1.5 times more Magnesium, 1.2 times more Phosphorus and 2.5 times more Potassium than Crackers, sandwich-type, peanut butter filled, reduced fat.
• While 1 kg of Crackers, sandwich-type, peanut butter filled, reduced fat contains 2.4 times more Iron, 3.6 times more Selenium and 4.6 times more Sodium than Cookies, sugar wafer, chocolate-covered.
• Both Cookies, sugar wafer, chocolate-covered and Crackers, sandwich-type, peanut butter filled, reduced fat contain similar levels of Zinc per one kilogram.
• Both Cookies, sugar wafer, chocolate-covered 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, sugar wafer, chocolate-covered has 1.2 times more Energy, 1.7 times more Fat, 6.2 times more Saturated Fat, 4.8 times more Omega 3, 4.7 times more Sugars and 1.2 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 1.7 times more Omega 6 and 2.4 times more Protein than Cookies, sugar wafer, chocolate-covered.
• Both Cookies, sugar wafer, chocolate-covered and Crackers, sandwich-type, peanut butter filled, reduced fat offer comparable quantities of Carbohydrate per one kilogram.