Comparing Nutrients in 1 kilogram Crackers, standard snack-type, with whole wheat VS Cookies, shortbread, reduced fat

Macros Ratio

	Protein	Fat	Carbs
Crackers, standard snack-type, with whole wheat	6%	35%	59%
Cookies, shortbread, reduced fat	5%	28%	67%

Macro Nutrients

	Crackers, standard snack-type, with whole wheat	Cookies, shortbread, reduced fat	Recommended Dietary Allowance
Energy	160% 4630kcal	156% 4510kcal	2900kcal per day for Men 19-50 years
Fat	184% 178g	144% 140g	97g per day for Men 19-50 years
Saturated Fat	136% 43.5g	147% 47g	32g per day for Men 19-50 years
Omega 3	558% 8.9g	104% 1.67g	1.6g per day for Men 19-50 years
Omega 6	414% 70.4g	312% 53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	526% 684g	585% 760g	130g per day for Men 19-50 years
Sugars	144% 104g	299% 217g	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	4.14% 3g	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	% 3.6g	g per day for Men 19-50 years
Sucrose	% 97g	% 210g	g per day for Men 19-50 years
Fiber	129% 49g	34.2% 13g	38g per day for Men 19-50 years
Protein	130% 73g	96% 53.7g	56g per day for Men 19-50 years

Vitamins

	Crackers, standard snack-type, with whole wheat	Cookies, shortbread, 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	294% 3.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	187% 2.43mg	242% 3.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	278% 44.5mg	205% 32.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	95% 4.75mg	64.2% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	138% 1.8mg	54.6% 0.71mg	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	203% 810μg	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	163% 24.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	118% 142μg	29% 35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, standard snack-type, with whole wheat	Cookies, shortbread, reduced fat	Recommended Dietary Allowance
Calcium	167% 1670mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	219% 1.97mg	100% 0.9mg	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	373% 30mg	8mg per day for Men 19-50 years
Magnesium	112% 470mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	398% 9.16mg	171% 3.93mg	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	26% 880mg	3400mg per day for Men 19-50 years
Selenium	158% 87μg	113% 62μg	55μg per day for Men 19-50 years
Sodium	499% 7480mg	381% 5710mg	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	0.97% 36g	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, shortbread, reduced fat:

• Crackers, standard snack-type, with whole wheat have 1.4 times more Vitamin B3, 1.5 times more Vitamin B5, 2.5 times more Vitamin B6 and 4.1 times more Vitamin K than Cookies, shortbread, reduced fat.
• While Cookies, shortbread, reduced fat contain 1.3 times more Vitamin B2 and 1.4 times more Vitamin B9 than Crackers, standard snack-type, with whole wheat.
• Both Crackers, standard snack-type, with whole wheat and Cookies, shortbread, reduced fat have similar amounts of Vitamin B1 and Vitamin E per 1 kg.
• Both Crackers, standard snack-type, with whole wheat as well as Cookies, shortbread, reduced fat 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, shortbread, reduced fat:

• Crackers, standard snack-type, with whole wheat have 12.8 times more Calcium, 2.2 times more Copper, 1.2 times more Iron, 3.4 times more Magnesium, 2.3 times more Manganese, 5.4 times more Phosphorus, 2.4 times more Potassium, 1.4 times more Selenium, 1.3 times more Sodium and 2.3 times more Zinc than Cookies, shortbread, reduced fat.

Comparison of macro-nutrients per 1 kilogram:

• Crackers, standard snack-type, with whole wheat have 1.3 times more Fat, 5.3 times more Omega 3, 1.3 times more Omega 6, 3.8 times more Fiber and 1.4 times more Protein than Cookies, shortbread, reduced fat.
• While Cookies, shortbread, reduced fat contain 2.1 times more Sugars than Crackers, standard snack-type, with whole wheat.
• Both Crackers, standard snack-type, with whole wheat and Cookies, shortbread, reduced fat have similar amounts of Energy, Saturated Fat and Carbohydrate per 1 kg.
• Both Crackers, standard snack-type, with whole wheat as well as Cookies, shortbread, reduced fat have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.