Comparing Nutrients in 1 kilogram Crackers, saltines, fat-free, low-sodium VS Archway Home Style Cookies, Coconut Macaroon

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines, fat-free, low-sodium	11%	4%	85%
Archway Home Style Cookies, Coconut Macaroon	3%	44%	53%

Macro Nutrients

	Crackers, saltines, fat-free, low-sodium	Archway Home Style Cookies, Coconut Macaroon	Recommended Dietary Allowance
Energy	136% 3930kcal	159% 4600kcal	2900kcal per day for Men 19-50 years
Fat	16.5% 16g	232% 226g	97g per day for Men 19-50 years
Saturated Fat	7.63% 2.44g	628% 201g	32g per day for Men 19-50 years
Omega 3	23.8% 0.38g	NA	1.6g per day for Men 19-50 years
Omega 6	38% 6.47g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	633% 823g	471% 612g	130g per day for Men 19-50 years
Sugars	5.24% 3.8g	623% 452g	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	71% 27g	134% 51g	38g per day for Men 19-50 years
Protein	188% 105g	54% 30g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines, fat-free, low-sodium	Archway Home Style Cookies, Coconut Macaroon	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	432% 5.18mg	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	454% 5.9mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	357% 57mg	13.8% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	78% 3.9mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	65.4% 0.85mg	NA	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	310% 1240μg	12.5% 50μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	8% 1.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	41% 49μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines, fat-free, low-sodium	Archway Home Style Cookies, Coconut Macaroon	Recommended Dietary Allowance
Calcium	22% 220mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	161% 1.45mg	NA	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	965% 77.2mg	103% 8.2mg	8mg per day for Men 19-50 years
Magnesium	62% 260mg	NA	420mg per day for Men 19-50 years
Manganese	277% 6.37mg	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	161% 1130mg	NA	700mg per day for Men 19-50 years
Potassium	34% 1150mg	36% 1230mg	3400mg per day for Men 19-50 years
Selenium	389% 214μg	NA	55μg per day for Men 19-50 years
Sodium	566% 8490mg	133% 2000mg	1500mg per day for Men 19-50 years
Zinc	85.5% 9.4mg	NA	11mg per day for Men 19-50 years
Water	0.92% 34g	3.1% 115g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Crackers, saltines, fat-free, low-sodium vs Archway Home Style Cookies, Coconut Macaroon:

• Crackers, saltines, fat-free, low-sodium have 25.9 times more Vitamin B1, 9.8 times more Vitamin B2, 26 times more Vitamin B3 and 24.8 times more Vitamin B9 than Archway Home Style Cookies, Coconut Macaroon.
• Both Crackers, saltines, fat-free, low-sodium as well as Archway Home Style Cookies, Coconut Macaroon have insufficient amounts of Vitamin A and Vitamin C in 1 kg.

Comparing minerals per 1 kilogram for Crackers, saltines, fat-free, low-sodium vs Archway Home Style Cookies, Coconut Macaroon:

• Crackers, saltines, fat-free, low-sodium have 4.4 times more Calcium, 9.4 times more Iron and 4.2 times more Sodium than Archway Home Style Cookies, Coconut Macaroon.
• Both Crackers, saltines, fat-free, low-sodium and Archway Home Style Cookies, Coconut Macaroon have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Crackers, saltines, fat-free, low-sodium have 1.3 times more Carbohydrate and 3.5 times more Protein than Archway Home Style Cookies, Coconut Macaroon.
• While Archway Home Style Cookies, Coconut Macaroon contain 14.1 times more Fat, 82.4 times more Saturated Fat, 118.8 times more Sugars and 1.9 times more Fiber than Crackers, saltines, fat-free, low-sodium.
• Both Crackers, saltines, fat-free, low-sodium and Archway Home Style Cookies, Coconut Macaroon have similar amounts of Energy per 1 kg.
• Both Crackers, saltines, fat-free, low-sodium as well as Archway Home Style Cookies, Coconut Macaroon have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.