Comparing Nutrients in 1 kilogram Crackers, multigrain VS Cookie, butter or sugar, with chocolate icing or filling

Macros Ratio

	Protein	Fat	Carbs
Crackers, multigrain	6%	38%	56%
Cookie, butter or sugar, with chocolate icing or filling	3%	42%	55%

Macro Nutrients

	Crackers, multigrain	Cookie, butter or sugar, with chocolate icing or filling	Recommended Dietary Allowance
Energy	166% 4820kcal	173% 5030kcal	2900kcal per day for Men 19-50 years
Fat	210% 204g	242% 235g	97g per day for Men 19-50 years
Saturated Fat	103% 33g	463% 148g	32g per day for Men 19-50 years
Omega 3	851% 13.6g	223% 3.57g	1.6g per day for Men 19-50 years
Omega 6	614% 104g	278% 47.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	3.45% 10mg	290mg per day for Men 19-50 years
Carbohydrate	520% 676g	529% 688g	130g per day for Men 19-50 years
Sugars	166% 120g	466% 338g	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	92% 35g	50% 19g	38g per day for Men 19-50 years
Protein	127% 71g	73.2% 41g	56g per day for Men 19-50 years

Vitamins

	Crackers, multigrain	Cookie, butter or sugar, with chocolate icing or filling	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	433% 5.2mg	283% 3.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	146% 1.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	213% 34mg	131% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	90% 1.17mg	20% 0.26mg	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	258% 1030μg	178% 710μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	12.5% 0.3μg	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	1.67% 10IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	117% 17.5mg	121% 18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	300% 360μg	55% 66μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, multigrain	Cookie, butter or sugar, with chocolate icing or filling	Recommended Dietary Allowance
Calcium	14% 140mg	19% 190mg	1000mg per day for Men 19-50 years
Copper	168% 1.5mg	406% 3.65mg	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	324% 26mg	305% 24.4mg	8mg per day for Men 19-50 years
Magnesium	69% 290mg	31% 130mg	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	417% 2920mg	106% 740mg	700mg per day for Men 19-50 years
Potassium	50.3% 1710mg	69% 2340mg	3400mg per day for Men 19-50 years
Selenium	475% 261μg	164% 90μg	55μg per day for Men 19-50 years
Sodium	589% 8830mg	201% 3010mg	1500mg per day for Men 19-50 years
Zinc	89% 9.8mg	18% 2mg	11mg per day for Men 19-50 years
Water	0.68% 25g	0.54% 20g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Crackers, multigrain vs Cookie, butter or sugar, with chocolate icing or filling:

• Crackers, multigrain have 1.5 times more Vitamin B1, 1.5 times more Vitamin B2, 1.6 times more Vitamin B3, 4.5 times more Vitamin B6, 1.5 times more Vitamin B9 and 5.5 times more Vitamin K than Cookie, butter or sugar, with chocolate icing or filling.
• While Cookie, butter or sugar, with chocolate icing or filling contains more Vitamin B12 than Crackers, multigrain.
• Both Crackers, multigrain and Cookie, butter or sugar, with chocolate icing or filling have similar amounts of Vitamin E per 1 kg.
• Both Crackers, multigrain as well as Cookie, butter or sugar, with chocolate icing or filling have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Crackers, multigrain vs Cookie, butter or sugar, with chocolate icing or filling:

• Crackers, multigrain have 2.2 times more Magnesium, 3.9 times more Phosphorus, 2.9 times more Selenium, 2.9 times more Sodium and 4.9 times more Zinc than Cookie, butter or sugar, with chocolate icing or filling.
• While Cookie, butter or sugar, with chocolate icing or filling contains 1.4 times more Calcium, 2.4 times more Copper and 1.4 times more Potassium than Crackers, multigrain.
• Both Crackers, multigrain and Cookie, butter or sugar, with chocolate icing or filling have similar amounts of Iron per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Crackers, multigrain have 3.8 times more Omega 3, 2.2 times more Omega 6, 1.8 times more Fiber and 1.7 times more Protein than Cookie, butter or sugar, with chocolate icing or filling.
• While Cookie, butter or sugar, with chocolate icing or filling contains 4.5 times more Saturated Fat and 2.8 times more Sugars than Crackers, multigrain.
• Both Crackers, multigrain and Cookie, butter or sugar, with chocolate icing or filling have similar amounts of Energy, Fat and Carbohydrate per 1 kg.
• Both Crackers, multigrain as well as Cookie, butter or sugar, with chocolate icing or filling have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.