Comparing Nutrients in 1 kilogram Crackers, flavored, fish-shaped VS Cookies, chocolate, made with rice cereal

Macros Ratio

	Protein	Fat	Carbs
Crackers, flavored, fish-shaped	9%	34%	57%
Cookies, chocolate, made with rice cereal	3%	40%	57%

Macro Nutrients

	Crackers, flavored, fish-shaped	Cookies, chocolate, made with rice cereal	Recommended Dietary Allowance
Energy	160% 4630kcal	152% 4400kcal	2900kcal per day for Men 19-50 years
Fat	183% 177g	199% 194g	97g per day for Men 19-50 years
Saturated Fat	64.3% 20.6g	353% 113g	32g per day for Men 19-50 years
Omega 3	263% 4.2g	96% 1.54g	1.6g per day for Men 19-50 years
Omega 6	205% 34.8g	168% 28.6g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	505% 657g	487% 633g	130g per day for Men 19-50 years
Sugars	16.3% 12g	556% 403g	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	1.24% 0.9g	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	% 3g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	81.6% 31g	42% 16g	38g per day for Men 19-50 years
Protein	181% 102g	57.7% 32.3g	56g per day for Men 19-50 years

Vitamins

	Crackers, flavored, fish-shaped	Cookies, chocolate, made with rice cereal	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	678% 8.13mg	289% 3.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	395% 5.14mg	308% 4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	401% 64mg	221% 35.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	132% 6.62mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	65.4% 0.85mg	252% 3.28mg	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	383% 1530μg	60% 240μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	29% 0.7μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	245% 36.8mg	131% 19.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	231% 277μg	33.3% 40μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, flavored, fish-shaped	Cookies, chocolate, made with rice cereal	Recommended Dietary Allowance
Calcium	83% 830mg	32% 320mg	1000mg per day for Men 19-50 years
Copper	149% 1.34mg	200% 1.8mg	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	573% 45.8mg	311% 25mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	90% 380mg	420mg per day for Men 19-50 years
Manganese	246% 5.65mg	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	239% 1670mg	137% 960mg	700mg per day for Men 19-50 years
Potassium	66% 2240mg	66.8% 2270mg	3400mg per day for Men 19-50 years
Selenium	72.7% 40μg	169% 93μg	55μg per day for Men 19-50 years
Sodium	647% 9700mg	140% 2100mg	1500mg per day for Men 19-50 years
Zinc	99% 11mg	61% 6.7mg	11mg per day for Men 19-50 years
Water	0.92% 34.2g	3.5% 130g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, flavored, fish-shaped VS Cookies, chocolate, made with rice cereal per 1 kg

Compare the macro and micronutrient content in 1 kg of Crackers, flavored, fish-shaped versus 1 kg of Cookies, chocolate, made with rice cereal to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Crackers, flavored, fish-shaped vs Cookies, chocolate, made with rice cereal:

• 1 kilogram of Crackers, flavored, fish-shaped has 2.3 times more Vitamin B1, 1.3 times more Vitamin B2, 1.8 times more Vitamin B3, 6.4 times more Vitamin B9, 1.9 times more Vitamin E and 6.9 times more Vitamin K than Cookies, chocolate, made with rice cereal.
• While 1 kg of Cookies, chocolate, made with rice cereal contains 3.9 times more Vitamin B6 than Crackers, flavored, fish-shaped.

Comparing minerals per 1 kilogram for Crackers, flavored, fish-shaped vs Cookies, chocolate, made with rice cereal:

• 1 kilogram of Crackers, flavored, fish-shaped has 2.6 times more Calcium, 1.8 times more Iron, 1.7 times more Phosphorus, 4.6 times more Sodium and 1.6 times more Zinc than Cookies, chocolate, made with rice cereal.
• While 1 kg of Cookies, chocolate, made with rice cereal contains 1.3 times more Copper, 1.5 times more Magnesium and 2.3 times more Selenium than Crackers, flavored, fish-shaped.
• Both Crackers, flavored, fish-shaped and Cookies, chocolate, made with rice cereal contain similar levels of Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Crackers, flavored, fish-shaped has 2.7 times more Omega 3, 1.2 times more Omega 6, 1.9 times more Fiber and 3.1 times more Protein than Cookies, chocolate, made with rice cereal.
• While 1 kg of Cookies, chocolate, made with rice cereal contains 5.5 times more Saturated Fat and 34.2 times more Sugars than Crackers, flavored, fish-shaped.
• Both Crackers, flavored, fish-shaped and Cookies, chocolate, made with rice cereal offer comparable quantities of Energy, Fat and Carbohydrate per one kilogram.