Comparing Nutrients in 1 kilogram Crackers, standard snack-type, with whole wheat VS Cookies, sugar wafer, chocolate-covered

Macros Ratio

	Protein	Fat	Carbs
Crackers, standard snack-type, with whole wheat	6%	35%	59%
Cookies, sugar wafer, chocolate-covered	3%	47%	50%

Macro Nutrients

	Crackers, standard snack-type, with whole wheat	Cookies, sugar wafer, chocolate-covered	Recommended Dietary Allowance
Energy	160% 4630kcal	181% 5260kcal	2900kcal per day for Men 19-50 years
Fat	184% 178g	284% 276g	97g per day for Men 19-50 years
Saturated Fat	136% 43.5g	539% 172g	32g per day for Men 19-50 years
Omega 3	558% 8.9g	181% 2.9g	1.6g per day for Men 19-50 years
Omega 6	414% 70.4g	229% 39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	526% 684g	508% 660g	130g per day for Men 19-50 years
Sugars	144% 104g	713% 517g	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	89.5% 34g	38g per day for Men 19-50 years
Protein	130% 73g	61.6% 34.5g	56g per day for Men 19-50 years

Vitamins

	Crackers, standard snack-type, with whole wheat	Cookies, sugar wafer, chocolate-covered	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	78.3% 0.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	187% 2.43mg	165% 2.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	278% 44.5mg	40% 6.4mg	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	37% 0.48mg	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	37.5% 150μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	62.5% 1.5μg	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	144% 21.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	118% 142μg	57.5% 69μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, standard snack-type, with whole wheat	Cookies, sugar wafer, chocolate-covered	Recommended Dietary Allowance
Calcium	167% 1670mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	219% 1.97mg	294% 2.65mg	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	155% 12.4mg	8mg per day for Men 19-50 years
Magnesium	112% 470mg	107% 450mg	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	167% 1170mg	700mg per day for Men 19-50 years
Potassium	61.5% 2090mg	91% 3110mg	3400mg per day for Men 19-50 years
Selenium	158% 87μg	98% 54μg	55μg per day for Men 19-50 years
Sodium	499% 7480mg	92% 1380mg	1500mg per day for Men 19-50 years
Zinc	101% 11mg	55.5% 6.1mg	11mg per day for Men 19-50 years
Water	0.74% 27.3g	0.47% 17.3g	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, sugar wafer, chocolate-covered:

• Crackers, standard snack-type, with whole wheat have 3.4 times more Vitamin B1, 6.9 times more Vitamin B3, 3.8 times more Vitamin B6, 3.9 times more Vitamin B9, 1.3 times more Vitamin E and 2.1 times more Vitamin K than Cookies, sugar wafer, chocolate-covered.
• While Cookies, sugar wafer, chocolate-covered contain more Vitamin B12 than Crackers, standard snack-type, with whole wheat.
• Both Crackers, standard snack-type, with whole wheat and Cookies, sugar wafer, chocolate-covered have similar amounts of Vitamin B2 per 1 kg.
• Both Crackers, standard snack-type, with whole wheat as well as Cookies, sugar wafer, chocolate-covered have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Crackers, standard snack-type, with whole wheat vs Cookies, sugar wafer, chocolate-covered:

• Crackers, standard snack-type, with whole wheat have more Calcium, 2.9 times more Iron, 3 times more Phosphorus, 1.6 times more Selenium, 5.4 times more Sodium and 1.8 times more Zinc than Cookies, sugar wafer, chocolate-covered.
• While Cookies, sugar wafer, chocolate-covered contain 1.3 times more Copper and 1.5 times more Potassium than Crackers, standard snack-type, with whole wheat.
• Both Crackers, standard snack-type, with whole wheat and Cookies, sugar wafer, chocolate-covered have similar amounts of Magnesium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Crackers, standard snack-type, with whole wheat have 3.1 times more Omega 3, 1.8 times more Omega 6, 1.4 times more Fiber and 2.1 times more Protein than Cookies, sugar wafer, chocolate-covered.
• While Cookies, sugar wafer, chocolate-covered contain 1.5 times more Fat, 4 times more Saturated Fat and 5 times more Sugars than Crackers, standard snack-type, with whole wheat.
• Both Crackers, standard snack-type, with whole wheat and Cookies, sugar wafer, chocolate-covered have similar amounts of Energy and Carbohydrate per 1 kg.
• Both Crackers, standard snack-type, with whole wheat as well as Cookies, sugar wafer, chocolate-covered have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.