Comparing Nutrients in 1 kilogram Cookies, vanilla sandwich with creme filling VS Crackers, crispbread, rye

Macros Ratio

	Protein	Fat	Carbs
Cookies, vanilla sandwich with creme filling	4%	37%	59%
Crackers, crispbread, rye	8%	3%	89%

Macro Nutrients

	Cookies, vanilla sandwich with creme filling	Crackers, crispbread, rye	Recommended Dietary Allowance
Energy	167% 4830kcal	126% 3660kcal	2900kcal per day for Men 19-50 years
Fat	206% 200g	13.4% 13g	97g per day for Men 19-50 years
Saturated Fat	93% 29.8g	4.53% 1.45g	32g per day for Men 19-50 years
Omega 3	325% 5.2g	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	412% 70g	28% 4.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	555% 721g	632% 822g	130g per day for Men 19-50 years
Sugars	542% 393g	14.8% 10.7g	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	39.5% 15g	434% 165g	38g per day for Men 19-50 years
Protein	80.4% 45g	141% 79g	56g per day for Men 19-50 years

Vitamins

	Cookies, vanilla sandwich with creme filling	Crackers, crispbread, rye	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	218% 2.6mg	203% 2.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	187% 2.43mg	112% 1.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	168% 27mg	65% 10.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	78.8% 3.94mg	135% 6.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	162% 2.1mg	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	125% 500μg	118% 470μg	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	107% 16mg	54% 8.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	41.7% 50μg	50% 60μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, vanilla sandwich with creme filling	Crackers, crispbread, rye	Recommended Dietary Allowance
Calcium	27% 270mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	127% 1.14mg	283% 2.55mg	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	276% 22mg	304% 24.3mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	186% 780mg	420mg per day for Men 19-50 years
Manganese	127% 2.92mg	1076% 24.8mg	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	107% 750mg	384% 2690mg	700mg per day for Men 19-50 years
Potassium	26.8% 910mg	94% 3190mg	3400mg per day for Men 19-50 years
Selenium	54.5% 30μg	665% 366μg	55μg per day for Men 19-50 years
Sodium	259% 3880mg	273% 4100mg	1500mg per day for Men 19-50 years
Zinc	36.4% 4mg	217% 24mg	11mg per day for Men 19-50 years
Water	0.59% 22g	1.65% 61g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cookies, vanilla sandwich with creme filling vs Crackers, crispbread, rye:

• Cookies, vanilla sandwich with creme filling have 1.7 times more Vitamin B2, 2.6 times more Vitamin B3 and 2 times more Vitamin E than Crackers, crispbread, rye.
• While Crackers, crispbread, rye contain 1.7 times more Vitamin B5 and 11.7 times more Vitamin B6 than Cookies, vanilla sandwich with creme filling.
• Both Cookies, vanilla sandwich with creme filling and Crackers, crispbread, rye have similar amounts of Vitamin B1, Vitamin B9 and Vitamin K per 1 kg.
• Both Cookies, vanilla sandwich with creme filling as well as Crackers, crispbread, rye have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cookies, vanilla sandwich with creme filling vs Crackers, crispbread, rye:

• Crackers, crispbread, rye contain 2.2 times more Copper, 5.6 times more Magnesium, 8.5 times more Manganese, 3.6 times more Phosphorus, 3.5 times more Potassium, 12.2 times more Selenium and 6 times more Zinc than Cookies, vanilla sandwich with creme filling.
• Both Cookies, vanilla sandwich with creme filling and Crackers, crispbread, rye have similar amounts of Calcium, Iron and Sodium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cookies, vanilla sandwich with creme filling have 1.3 times more Energy, 15.4 times more Fat, 20.5 times more Saturated Fat, 6.6 times more Omega 3, 14.6 times more Omega 6 and 36.7 times more Sugars than Crackers, crispbread, rye.
• While Crackers, crispbread, rye contain 11 times more Fiber and 1.8 times more Protein than Cookies, vanilla sandwich with creme filling.
• Both Cookies, vanilla sandwich with creme filling and Crackers, crispbread, rye have similar amounts of Carbohydrate per 1 kg.
• Both Cookies, vanilla sandwich with creme filling as well as Crackers, crispbread, rye have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.