Comparing Nutrients in 1 kilogram Crackers, multigrain VS Cookie, chocolate, with icing or coating

Macros Ratio

	Protein	Fat	Carbs
Crackers, multigrain	6%	38%	56%
Cookie, chocolate, with icing or coating	4%	43%	53%

Macro Nutrients

	Crackers, multigrain	Cookie, chocolate, with icing or coating	Recommended Dietary Allowance
Energy	166% 4820kcal	175% 5070kcal	2900kcal per day for Men 19-50 years
Fat	210% 204g	249% 242g	97g per day for Men 19-50 years
Saturated Fat	103% 33g	516% 165g	32g per day for Men 19-50 years
Omega 3	851% 13.6g	133% 2.13g	1.6g per day for Men 19-50 years
Omega 6	614% 104g	199% 34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	520% 676g	522% 679g	130g per day for Men 19-50 years
Sugars	166% 120g	441% 320g	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	60.5% 23g	38g per day for Men 19-50 years
Protein	127% 71g	80.4% 45g	56g per day for Men 19-50 years

Vitamins

	Crackers, multigrain	Cookie, chocolate, with icing or coating	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	242% 2.9mg	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	156% 25mg	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	17.7% 0.23mg	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	145% 580μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	8.33% 0.2μg	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	117% 17.5mg	186% 28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	300% 360μg	57.5% 69μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, multigrain	Cookie, chocolate, with icing or coating	Recommended Dietary Allowance
Calcium	14% 140mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	168% 1.5mg	297% 2.67mg	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	375% 30mg	8mg per day for Men 19-50 years
Magnesium	69% 290mg	59.5% 250mg	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	107% 750mg	700mg per day for Men 19-50 years
Potassium	50.3% 1710mg	28% 950mg	3400mg per day for Men 19-50 years
Selenium	475% 261μg	215% 118μg	55μg per day for Men 19-50 years
Sodium	589% 8830mg	253% 3800mg	1500mg per day for Men 19-50 years
Zinc	89% 9.8mg	27.3% 3mg	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, chocolate, with icing or coating:

• Crackers, multigrain have 1.8 times more Vitamin B1, 1.5 times more Vitamin B2, 1.4 times more Vitamin B3, 5.1 times more Vitamin B6, 1.8 times more Vitamin B9 and 5.2 times more Vitamin K than Cookie, chocolate, with icing or coating.
• While Cookie, chocolate, with icing or coating contains 1.6 times more Vitamin E than Crackers, multigrain.
• Both Crackers, multigrain as well as Cookie, chocolate, with icing or coating have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 kg.

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

• Crackers, multigrain have 3.9 times more Phosphorus, 1.8 times more Potassium, 2.2 times more Selenium, 2.3 times more Sodium and 3.3 times more Zinc than Cookie, chocolate, with icing or coating.
• While Cookie, chocolate, with icing or coating contains 1.8 times more Copper than Crackers, multigrain.
• Both Crackers, multigrain and Cookie, chocolate, with icing or coating have similar amounts of Calcium, Iron and Magnesium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Crackers, multigrain have 6.4 times more Omega 3, 3.1 times more Omega 6, 1.5 times more Fiber and 1.6 times more Protein than Cookie, chocolate, with icing or coating.
• While Cookie, chocolate, with icing or coating contains 5 times more Saturated Fat and 2.7 times more Sugars than Crackers, multigrain.
• Both Crackers, multigrain and Cookie, chocolate, with icing or coating have similar amounts of Energy, Fat and Carbohydrate per 1 kg.
• Both Crackers, multigrain as well as Cookie, chocolate, with icing or coating have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.