Comparing Nutrients in 1 kilogram Crackers, flavored, fish-shaped VS Cookies, gluten-free, chocolate sandwich, with creme filling

Macros Ratio

	Protein	Fat	Carbs
Crackers, flavored, fish-shaped	9%	34%	57%
Cookies, gluten-free, chocolate sandwich, with creme filling	2%	34%	64%

Macro Nutrients

	Crackers, flavored, fish-shaped	Cookies, gluten-free, chocolate sandwich, with creme filling	Recommended Dietary Allowance
Energy	160% 4630kcal	163% 4740kcal	2900kcal per day for Men 19-50 years
Fat	183% 177g	184% 179g	97g per day for Men 19-50 years
Saturated Fat	64.3% 20.6g	247% 79g	32g per day for Men 19-50 years
Omega 3	263% 4.2g	35% 0.56g	1.6g per day for Men 19-50 years
Omega 6	205% 34.8g	103% 17.5g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	505% 657g	585% 760g	130g per day for Men 19-50 years
Sugars	16.3% 12g	676% 490g	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	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	% 3g	% 10g	g per day for Men 19-50 years
Sucrose	% 0g	% 476g	g per day for Men 19-50 years
Fiber	81.6% 31g	65.8% 25g	38g per day for Men 19-50 years
Protein	181% 102g	39% 22g	56g per day for Men 19-50 years

Vitamins

	Crackers, flavored, fish-shaped	Cookies, gluten-free, chocolate sandwich, with creme filling	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	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	395% 5.14mg	58.5% 0.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	401% 64mg	24.4% 3.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	132% 6.62mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	65.4% 0.85mg	0% 0mg	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	0% 0μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	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	154% 23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	231% 277μg	213% 256μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, flavored, fish-shaped	Cookies, gluten-free, chocolate sandwich, with creme filling	Recommended Dietary Allowance
Calcium	83% 830mg	19% 190mg	1000mg per day for Men 19-50 years
Copper	149% 1.34mg	290% 2.6mg	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	351% 28mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	95% 400mg	420mg per day for Men 19-50 years
Manganese	246% 5.65mg	224% 5.15mg	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	100% 700mg	700mg per day for Men 19-50 years
Potassium	66% 2240mg	46% 1570mg	3400mg per day for Men 19-50 years
Selenium	72.7% 40μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	647% 9700mg	183% 2750mg	1500mg per day for Men 19-50 years
Zinc	99% 11mg	60% 6.6mg	11mg per day for Men 19-50 years
Water	0.92% 34.2g	0.77% 28.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Crackers, flavored, fish-shaped vs Cookies, gluten-free, chocolate sandwich, with creme filling:

• Crackers, flavored, fish-shaped have 16.3 times more Vitamin B1, 6.8 times more Vitamin B2, 16.4 times more Vitamin B3, 4.4 times more Vitamin B5, more Vitamin B6, more Vitamin B9 and 1.6 times more Vitamin E than Cookies, gluten-free, chocolate sandwich, with creme filling.
• Both Crackers, flavored, fish-shaped and Cookies, gluten-free, chocolate sandwich, with creme filling have similar amounts of Vitamin K per 1 kg.

Comparing minerals per 1 kilogram for Crackers, flavored, fish-shaped vs Cookies, gluten-free, chocolate sandwich, with creme filling:

• Crackers, flavored, fish-shaped have 4.4 times more Calcium, 1.6 times more Iron, 2.4 times more Phosphorus, 1.4 times more Potassium, more Selenium, 3.5 times more Sodium and 1.7 times more Zinc than Cookies, gluten-free, chocolate sandwich, with creme filling.
• While Cookies, gluten-free, chocolate sandwich, with creme filling contain 1.9 times more Copper and 1.6 times more Magnesium than Crackers, flavored, fish-shaped.
• Both Crackers, flavored, fish-shaped and Cookies, gluten-free, chocolate sandwich, with creme filling have similar amounts of Manganese per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Crackers, flavored, fish-shaped have 7.5 times more Omega 3, 2 times more Omega 6, 1.2 times more Fiber and 4.6 times more Protein than Cookies, gluten-free, chocolate sandwich, with creme filling.
• While Cookies, gluten-free, chocolate sandwich, with creme filling contain 3.8 times more Saturated Fat and 41.5 times more Sugars than Crackers, flavored, fish-shaped.
• Both Crackers, flavored, fish-shaped and Cookies, gluten-free, chocolate sandwich, with creme filling have similar amounts of Energy, Fat and Carbohydrate per 1 kg.
• Both Crackers, flavored, fish-shaped as well as Cookies, gluten-free, chocolate sandwich, with creme filling have insufficient amounts of Fructose, Glucose and Sucrose in 1 kg.