Comparing Nutrients in 1 kilogram Crackers, crispbread, rye VS Cookies, sugar wafers with creme filling, regular

Macros Ratio

	Protein	Fat	Carbs
Crackers, crispbread, rye	8%	3%	89%
Cookies, sugar wafers with creme filling, regular	3%	41%	56%

Macro Nutrients

	Crackers, crispbread, rye	Cookies, sugar wafers with creme filling, regular	Recommended Dietary Allowance
Energy	126% 3660kcal	173% 5020kcal	2900kcal per day for Men 19-50 years
Fat	13.4% 13g	240% 232g	97g per day for Men 19-50 years
Saturated Fat	4.53% 1.45g	372% 119g	32g per day for Men 19-50 years
Omega 3	49.4% 0.79g	57.5% 0.92g	1.6g per day for Men 19-50 years
Omega 6	28% 4.8g	150% 25.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	632% 822g	543% 706g	130g per day for Men 19-50 years
Sugars	14.8% 10.7g	592% 430g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 406g	g per day for Men 19-50 years
Fiber	434% 165g	42% 16g	38g per day for Men 19-50 years
Protein	141% 79g	68.6% 38.4g	56g per day for Men 19-50 years

Vitamins

	Crackers, crispbread, rye	Cookies, sugar wafers with creme filling, regular	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	203% 2.43mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	112% 1.45mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65% 10.4mg	136% 22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	135% 6.76mg	79% 3.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	33% 0.43mg	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	118% 470μg	193% 770μg	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	54% 8.1mg	167% 25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	50% 60μg	17.5% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, crispbread, rye	Cookies, sugar wafers with creme filling, regular	Recommended Dietary Allowance
Calcium	31% 310mg	27% 270mg	1000mg per day for Men 19-50 years
Copper	283% 2.55mg	73.3% 0.66mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	304% 24.3mg	466% 37.3mg	8mg per day for Men 19-50 years
Magnesium	186% 780mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	1076% 24.8mg	183% 4.2mg	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	384% 2690mg	103% 720mg	700mg per day for Men 19-50 years
Potassium	94% 3190mg	34.4% 1170mg	3400mg per day for Men 19-50 years
Selenium	665% 366μg	67.3% 37μg	55μg per day for Men 19-50 years
Sodium	273% 4100mg	68.7% 1030mg	1500mg per day for Men 19-50 years
Zinc	217% 24mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	1.65% 61g	0.45% 16.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, crispbread, rye VS Cookies, sugar wafers with creme filling, regular per 1 kg

Compare the macro and micronutrient content in 1 kg of Crackers, crispbread, rye versus 1 kg of Cookies, sugar wafers with creme filling, regular to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Crackers, crispbread, rye vs Cookies, sugar wafers with creme filling, regular:

• 1 kilogram of Crackers, crispbread, rye has 6.6 times more Vitamin B1, 1.2 times more Vitamin B2, 1.7 times more Vitamin B5, 4.9 times more Vitamin B6 and 2.9 times more Vitamin K than Cookies, sugar wafers with creme filling, regular.
• While 1 kg of Cookies, sugar wafers with creme filling, regular contains 2.1 times more Vitamin B3, 1.6 times more Vitamin B9 and 3.1 times more Vitamin E than Crackers, crispbread, rye.
• 1 kilogram of Cookies, sugar wafers with creme filling, regular have insufficient amounts of Vitamin K
• Both Crackers, crispbread, rye as well as Cookies, sugar wafers with creme filling, regular have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Crackers, crispbread, rye vs Cookies, sugar wafers with creme filling, regular:

• 1 kilogram of Crackers, crispbread, rye has 3.9 times more Copper, 4.9 times more Magnesium, 5.9 times more Manganese, 3.7 times more Phosphorus, 2.7 times more Potassium, 9.9 times more Selenium, 4 times more Sodium and 5.6 times more Zinc than Cookies, sugar wafers with creme filling, regular.
• While 1 kg of Cookies, sugar wafers with creme filling, regular contains 1.5 times more Iron than Crackers, crispbread, rye.
• Both Crackers, crispbread, rye and Cookies, sugar wafers with creme filling, regular contain similar levels of Calcium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Crackers, crispbread, rye has 10.3 times more Fiber and 2.1 times more Protein than Cookies, sugar wafers with creme filling, regular.
• While 1 kg of Cookies, sugar wafers with creme filling, regular contains 1.4 times more Energy, 17.9 times more Fat, 82.1 times more Saturated Fat, 5.3 times more Omega 6 and 40.1 times more Sugars than Crackers, crispbread, rye.
• Both Crackers, crispbread, rye and Cookies, sugar wafers with creme filling, regular offer comparable quantities of Omega 3 and Carbohydrate per one kilogram.