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

Macros Ratio

	Protein	Fat	Carbs
Crackers, standard snack-type, with whole wheat	6%	35%	59%
Cookies, oatmeal sandwich, with creme filling	3%	41%	56%

Macro Nutrients

	Crackers, standard snack-type, with whole wheat	Cookies, oatmeal sandwich, with creme filling	Recommended Dietary Allowance
Energy	160% 4630kcal	137% 3980kcal	2900kcal per day for Men 19-50 years
Fat	184% 178g	189% 183g	97g per day for Men 19-50 years
Saturated Fat	136% 43.5g	163% 52.3g	32g per day for Men 19-50 years
Omega 3	558% 8.9g	276% 4.4g	1.6g per day for Men 19-50 years
Omega 6	414% 70.4g	411% 70g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	526% 684g	428% 556g	130g per day for Men 19-50 years
Sugars	144% 104g	433% 314g	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	68.4% 26g	38g per day for Men 19-50 years
Protein	130% 73g	46.6% 26g	56g per day for Men 19-50 years

Vitamins

	Crackers, standard snack-type, with whole wheat	Cookies, oatmeal sandwich, with creme filling	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	267% 3.2mg	197% 2.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	187% 2.43mg	85.4% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	278% 44.5mg	71.6% 11.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	95% 4.75mg	57.6% 2.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	138% 1.8mg	35.4% 0.46mg	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	95% 380μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	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	1.67% 10IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	193% 29mg	147% 22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	118% 142μg	45% 54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, standard snack-type, with whole wheat	Cookies, oatmeal sandwich, with creme filling	Recommended Dietary Allowance
Calcium	167% 1670mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	219% 1.97mg	152% 1.37mg	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	235% 19mg	8mg per day for Men 19-50 years
Magnesium	112% 470mg	83.3% 350mg	420mg per day for Men 19-50 years
Manganese	398% 9.16mg	358% 8.24mg	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	134% 940mg	700mg per day for Men 19-50 years
Potassium	61.5% 2090mg	40% 1360mg	3400mg per day for Men 19-50 years
Selenium	158% 87μg	124% 68μg	55μg per day for Men 19-50 years
Sodium	499% 7480mg	333% 5000mg	1500mg per day for Men 19-50 years
Zinc	101% 11mg	61% 6.7mg	11mg per day for Men 19-50 years
Water	0.74% 27.3g	5.97% 221g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, standard snack-type, with whole wheat VS Cookies, oatmeal sandwich, with creme filling 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, oatmeal sandwich, with creme filling 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, oatmeal sandwich, with creme filling:

• 1 kilogram of Crackers, standard snack-type, with whole wheat has 1.4 times more Vitamin B1, 2.2 times more Vitamin B2, 3.9 times more Vitamin B3, 1.6 times more Vitamin B5, 3.9 times more Vitamin B6, 1.5 times more Vitamin B9, 1.3 times more Vitamin E and 2.6 times more Vitamin K than Cookies, oatmeal sandwich, with creme filling.
• Both Crackers, standard snack-type, with whole wheat as well as Cookies, oatmeal sandwich, with creme filling 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, oatmeal sandwich, with creme filling:

• 1 kilogram of Crackers, standard snack-type, with whole wheat has more Calcium, 1.4 times more Copper, 1.9 times more Iron, 1.3 times more Magnesium, 3.8 times more Phosphorus, 1.5 times more Potassium, 1.3 times more Selenium, 1.5 times more Sodium and 1.7 times more Zinc than Cookies, oatmeal sandwich, with creme filling.
• Both Crackers, standard snack-type, with whole wheat and Cookies, oatmeal sandwich, with creme filling contain similar levels of Manganese per one kilogram.
• 1 kilogram of Cookies, oatmeal sandwich, with creme filling lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Crackers, standard snack-type, with whole wheat has 2 times more Omega 3, 1.2 times more Carbohydrate, 1.9 times more Fiber and 2.8 times more Protein than Cookies, oatmeal sandwich, with creme filling.
• While 1 kg of Cookies, oatmeal sandwich, with creme filling contains 3 times more Sugars than Crackers, standard snack-type, with whole wheat.
• Both Crackers, standard snack-type, with whole wheat and Cookies, oatmeal sandwich, with creme filling offer comparable quantities of Energy, Fat, Saturated Fat and Omega 6 per one kilogram.