Comparing Nutrients in 1 kilogram Crackers, standard snack-type, with whole wheat VS Cookies, chocolate sandwich, with creme filling, reduced fat

Macros Ratio

	Protein	Fat	Carbs
Crackers, standard snack-type, with whole wheat	6%	35%	59%
Cookies, chocolate sandwich, with creme filling, reduced fat	3%	27%	70%

Macro Nutrients

	Crackers, standard snack-type, with whole wheat	Cookies, chocolate sandwich, with creme filling, reduced fat	Recommended Dietary Allowance
Energy	160% 4630kcal	150% 4360kcal	2900kcal per day for Men 19-50 years
Fat	184% 178g	136% 132g	97g per day for Men 19-50 years
Saturated Fat	136% 43.5g	92% 29.4g	32g per day for Men 19-50 years
Omega 3	558% 8.9g	257% 4.1g	1.6g per day for Men 19-50 years
Omega 6	414% 70.4g	177% 30g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	526% 684g	586% 762g	130g per day for Men 19-50 years
Sugars	144% 104g	568% 412g	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	2.5% 1.8g	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	% 2.4g	NA	g per day for Men 19-50 years
Sucrose	% 97g	NA	g per day for Men 19-50 years
Fiber	129% 49g	76.3% 29g	38g per day for Men 19-50 years
Protein	130% 73g	52.5% 29.4g	56g per day for Men 19-50 years

Vitamins

	Crackers, standard snack-type, with whole wheat	Cookies, chocolate sandwich, with creme filling, reduced fat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	267% 3.2mg	242% 2.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	187% 2.43mg	157% 2.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	278% 44.5mg	140% 22.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	95% 4.75mg	33.8% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	138% 1.8mg	15.4% 0.2mg	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	145% 580μg	170% 680μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	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	193% 29mg	112% 17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	118% 142μg	133% 160μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, standard snack-type, with whole wheat	Cookies, chocolate sandwich, with creme filling, reduced fat	Recommended Dietary Allowance
Calcium	167% 1670mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	219% 1.97mg	209% 1.88mg	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	456% 36.5mg	398% 32mg	8mg per day for Men 19-50 years
Magnesium	112% 470mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	398% 9.16mg	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	509% 3560mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	61.5% 2090mg	51.8% 1760mg	3400mg per day for Men 19-50 years
Selenium	158% 87μg	240% 132μg	55μg per day for Men 19-50 years
Sodium	499% 7480mg	314% 4710mg	1500mg per day for Men 19-50 years
Zinc	101% 11mg	44.5% 4.9mg	11mg per day for Men 19-50 years
Water	0.74% 27.3g	1.7% 62.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, standard snack-type, with whole wheat VS Cookies, chocolate sandwich, with creme filling, reduced fat per 1 kg

Compare the macro and micronutrient content in 1 kg of Crackers, standard snack-type, with whole wheat versus 1 kg of Cookies, chocolate sandwich, with creme filling, reduced fat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Crackers, standard snack-type, with whole wheat vs Cookies, chocolate sandwich, with creme filling, reduced fat:

• 1 kilogram of Crackers, standard snack-type, with whole wheat has 2 times more Vitamin B3, 2.8 times more Vitamin B5, 9 times more Vitamin B6 and 1.7 times more Vitamin E than Cookies, chocolate sandwich, with creme filling, reduced fat.
• Both Crackers, standard snack-type, with whole wheat and Cookies, chocolate sandwich, with creme filling, reduced fat provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B9 and Vitamin K per one kilogram.
• 1 kilogram of Cookies, chocolate sandwich, with creme filling, reduced fat have insufficient amounts of Vitamin B6
• Both Crackers, standard snack-type, with whole wheat as well as Cookies, chocolate sandwich, with creme filling, reduced fat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Crackers, standard snack-type, with whole wheat vs Cookies, chocolate sandwich, with creme filling, reduced fat:

• 1 kilogram of Crackers, standard snack-type, with whole wheat has more Calcium, 1.9 times more Magnesium, 5.4 times more Phosphorus, 1.6 times more Sodium and 2.3 times more Zinc than Cookies, chocolate sandwich, with creme filling, reduced fat.
• While 1 kg of Cookies, chocolate sandwich, with creme filling, reduced fat contains 1.5 times more Selenium than Crackers, standard snack-type, with whole wheat.
• Both Crackers, standard snack-type, with whole wheat and Cookies, chocolate sandwich, with creme filling, reduced fat contain similar levels of Copper, Iron and Potassium per one kilogram.
• 1 kilogram of Cookies, chocolate sandwich, with creme filling, reduced fat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Crackers, standard snack-type, with whole wheat has 1.3 times more Fat, 1.5 times more Saturated Fat, 2.2 times more Omega 3, 2.3 times more Omega 6, 1.7 times more Fiber and 2.5 times more Protein than Cookies, chocolate sandwich, with creme filling, reduced fat.
• While 1 kg of Cookies, chocolate sandwich, with creme filling, reduced fat contains 3.9 times more Sugars than Crackers, standard snack-type, with whole wheat.
• Both Crackers, standard snack-type, with whole wheat and Cookies, chocolate sandwich, with creme filling, reduced fat offer comparable quantities of Energy and Carbohydrate per one kilogram.