Comparing Nutrients in 1 kilogram Crackers, saltines, low salt (includes oyster, soda, soup) VS Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines, low salt (includes oyster, soda, soup)	9%	19%	72%
Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched	4%	41%	55%

Macro Nutrients

	Crackers, saltines, low salt (includes oyster, soda, soup)	Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched	Recommended Dietary Allowance
Energy	145% 4210kcal	166% 4810kcal	2900kcal per day for Men 19-50 years
Fat	91% 88.5g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	62.5% 20g	234% 74.8g	32g per day for Men 19-50 years
Omega 3	273% 4.37g	76.3% 1.22g	1.6g per day for Men 19-50 years
Omega 6	213% 36.2g	132% 22.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	572% 743g	514% 668g	130g per day for Men 19-50 years
Sugars	30.6% 22g	NA	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	3.17% 2.3g	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	% 2.3g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	76.3% 29g	65.8% 25g	38g per day for Men 19-50 years
Protein	170% 95g	96% 54g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines, low salt (includes oyster, soda, soup)	Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	509% 6.1mg	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	255% 3.3mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	327% 52.4mg	29.6% 4.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	95% 4.75mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	43% 0.56mg	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	350% 1400μg	22.5% 90μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	37.5% 0.9μg	4.17% 0.1μg	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	74.7% 11mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	128% 154μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines, low salt (includes oyster, soda, soup)	Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched	Recommended Dietary Allowance
Calcium	119% 1190mg	25% 250mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	236% 2.12mg	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	641% 51.3mg	125% 10mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	74% 310mg	420mg per day for Men 19-50 years
Manganese	364% 8.4mg	195% 4.5mg	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	159% 1110mg	154% 1080mg	700mg per day for Men 19-50 years
Potassium	213% 7240mg	39.7% 1350mg	3400mg per day for Men 19-50 years
Selenium	116% 64μg	NA	55μg per day for Men 19-50 years
Sodium	132% 1980mg	210% 3150mg	1500mg per day for Men 19-50 years
Zinc	74.5% 8.2mg	58% 6.4mg	11mg per day for Men 19-50 years
Water	1.1% 40.3g	1.1% 41g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, saltines, low salt (includes oyster, soda, soup) VS Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched per 1 kg

Compare the macro and micronutrient content in 1 kg of Crackers, saltines, low salt (includes oyster, soda, soup) versus 1 kg of Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Crackers, saltines, low salt (includes oyster, soda, soup) vs Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched:

• 1 kilogram of Crackers, saltines, low salt (includes oyster, soda, soup) has 10.4 times more Vitamin B1, 5.5 times more Vitamin B2, 11.1 times more Vitamin B3, 2.1 times more Vitamin B5, 15.6 times more Vitamin B9 and 9 times more Vitamin B12 than Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched.
• Both Crackers, saltines, low salt (includes oyster, soda, soup) and Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched have insufficient amounts of Vitamin B12
• Both Crackers, saltines, low salt (includes oyster, soda, soup) as well as Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched have insufficient amounts of Vitamin A and Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Crackers, saltines, low salt (includes oyster, soda, soup) vs Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched:

• 1 kilogram of Crackers, saltines, low salt (includes oyster, soda, soup) has 4.8 times more Calcium, 5.1 times more Iron, 1.9 times more Manganese, 5.4 times more Potassium and 1.3 times more Zinc than Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched.
• While 1 kg of Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched contains 1.4 times more Copper and 1.6 times more Sodium than Crackers, saltines, low salt (includes oyster, soda, soup).
• Both Crackers, saltines, low salt (includes oyster, soda, soup) and Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched contain similar levels of Magnesium and Phosphorus per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Crackers, saltines, low salt (includes oyster, soda, soup) has 3.6 times more Omega 3, 1.6 times more Omega 6 and 1.8 times more Protein than Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched.
• While 1 kg of Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched contains 2.6 times more Fat and 3.7 times more Saturated Fat than Crackers, saltines, low salt (includes oyster, soda, soup).
• Both Crackers, saltines, low salt (includes oyster, soda, soup) and Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched offer comparable quantities of Energy, Carbohydrate and Fiber per one kilogram.