Comparing Nutrients in 1 kilogram Crackers, standard snack-type, with whole wheat VS Cookies, coconut macaroon

Macros Ratio

	Protein	Fat	Carbs
Crackers, standard snack-type, with whole wheat	6%	35%	59%
Cookies, coconut macaroon	3%	44%	53%

Macro Nutrients

	Crackers, standard snack-type, with whole wheat	Cookies, coconut macaroon	Recommended Dietary Allowance
Energy	160% 4630kcal	159% 4600kcal	2900kcal per day for Men 19-50 years
Fat	184% 178g	232% 226g	97g per day for Men 19-50 years
Saturated Fat	136% 43.5g	628% 201g	32g per day for Men 19-50 years
Omega 3	558% 8.9g	30% 0.48g	1.6g per day for Men 19-50 years
Omega 6	414% 70.4g	45% 7.62g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	526% 684g	471% 612g	130g per day for Men 19-50 years
Sugars	144% 104g	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	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	134% 51g	38g per day for Men 19-50 years
Protein	130% 73g	54% 30g	56g per day for Men 19-50 years

Vitamins

	Crackers, standard snack-type, with whole wheat	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	267% 3.2mg	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	187% 2.43mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	278% 44.5mg	13.8% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	95% 4.75mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	138% 1.8mg	74% 0.96mg	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	7.5% 30μg	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	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	118% 142μg	9.17% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, standard snack-type, with whole wheat	Cookies, coconut macaroon	Recommended Dietary Allowance
Calcium	167% 1670mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	219% 1.97mg	299% 2.7mg	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	103% 8.2mg	8mg per day for Men 19-50 years
Magnesium	112% 470mg	69% 290mg	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	97% 680mg	700mg per day for Men 19-50 years
Potassium	61.5% 2090mg	36% 1230mg	3400mg per day for Men 19-50 years
Selenium	158% 87μg	124% 68μg	55μg per day for Men 19-50 years
Sodium	499% 7480mg	161% 2410mg	1500mg per day for Men 19-50 years
Zinc	101% 11mg	66.4% 7.3mg	11mg per day for Men 19-50 years
Water	0.74% 27.3g	3.1% 115g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Crackers, standard snack-type, with whole wheat vs Cookies, coconut macaroon:

• Crackers, standard snack-type, with whole wheat have 16 times more Vitamin B1, 4.1 times more Vitamin B2, 20.2 times more Vitamin B3, 1.9 times more Vitamin B6, 19.3 times more Vitamin B9, 15.3 times more Vitamin E and 12.9 times more Vitamin K than Cookies, coconut macaroon.
• Both Crackers, standard snack-type, with whole wheat as well as Cookies, coconut macaroon have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Crackers, standard snack-type, with whole wheat vs Cookies, coconut macaroon:

• Crackers, standard snack-type, with whole wheat have 33.4 times more Calcium, 4.5 times more Iron, 1.6 times more Magnesium, 5.2 times more Phosphorus, 1.7 times more Potassium, 1.3 times more Selenium, 3.1 times more Sodium and 1.5 times more Zinc than Cookies, coconut macaroon.
• While Cookies, coconut macaroon contain 1.4 times more Copper than Crackers, standard snack-type, with whole wheat.

Comparison of macro-nutrients per 1 kilogram:

• Crackers, standard snack-type, with whole wheat have 18.6 times more Omega 3, 9.2 times more Omega 6 and 2.4 times more Protein than Cookies, coconut macaroon.
• While Cookies, coconut macaroon contain 1.3 times more Fat, 4.6 times more Saturated Fat and 4.3 times more Sugars than Crackers, standard snack-type, with whole wheat.
• Both Crackers, standard snack-type, with whole wheat and Cookies, coconut macaroon have similar amounts of Energy, Carbohydrate and Fiber per 1 kg.
• Both Crackers, standard snack-type, with whole wheat as well as Cookies, coconut macaroon have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.