Comparing Nutrients in 1 kilogram Crackers, toast thins, low sodium VS Cookies, gluten-free, chocolate wafer

Macros Ratio

	Protein	Fat	Carbs
Crackers, toast thins, low sodium	6%	33%	61%
Cookies, gluten-free, chocolate wafer	3%	51%	46%

Macro Nutrients

	Crackers, toast thins, low sodium	Cookies, gluten-free, chocolate wafer	Recommended Dietary Allowance
Energy	152% 4420kcal	187% 5410kcal	2900kcal per day for Men 19-50 years
Fat	166% 161g	314% 304g	97g per day for Men 19-50 years
Saturated Fat	101% 32.3g	478% 153g	32g per day for Men 19-50 years
Omega 3	606% 9.7g	77.5% 1.24g	1.6g per day for Men 19-50 years
Omega 6	450% 76.5g	126% 21.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	520% 677g	483% 628g	130g per day for Men 19-50 years
Sugars	178% 129g	565% 410g	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	NA	0% 0g	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 371g	g per day for Men 19-50 years
Fiber	255% 97g	42% 16g	38g per day for Men 19-50 years
Protein	115% 64.5g	72.5% 40.6g	56g per day for Men 19-50 years

Vitamins

	Crackers, toast thins, low sodium	Cookies, gluten-free, chocolate wafer	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	311% 3.73mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	233% 37.2mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	86% 4.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	235% 3.05mg	NA	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	82.5% 330μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	113% 17mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	230% 276μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, toast thins, low sodium	Cookies, gluten-free, chocolate wafer	Recommended Dietary Allowance
Calcium	0% 0mg	109% 1090mg	1000mg per day for Men 19-50 years
Copper	341% 3.07mg	288% 2.6mg	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	435% 34.8mg	459% 36.7mg	8mg per day for Men 19-50 years
Magnesium	243% 1020mg	98% 410mg	420mg per day for Men 19-50 years
Manganese	NA	179% 4.1mg	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	380% 2660mg	206% 1440mg	700mg per day for Men 19-50 years
Potassium	90% 3060mg	100% 3400mg	3400mg per day for Men 19-50 years
Selenium	838% 461μg	NA	55μg per day for Men 19-50 years
Sodium	118% 1770mg	81.3% 1220mg	1500mg per day for Men 19-50 years
Zinc	176% 19.4mg	71% 7.8mg	11mg per day for Men 19-50 years
Water	2.2% 81g	0.37% 13.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, toast thins, low sodium VS Cookies, gluten-free, chocolate wafer per 1 kg

Compare the macro and micronutrient content in 1 kg of Crackers, toast thins, low sodium versus 1 kg of Cookies, gluten-free, chocolate wafer to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Crackers, toast thins, low sodium vs Cookies, gluten-free, chocolate wafer:

• Both Crackers, toast thins, low sodium and Cookies, gluten-free, chocolate wafer have similar amounts of vitamins per 1 kg

Comparing minerals per 1 kilogram for Crackers, toast thins, low sodium vs Cookies, gluten-free, chocolate wafer:

• 1 kilogram of Crackers, toast thins, low sodium has 2.5 times more Magnesium, 1.8 times more Phosphorus, 1.5 times more Sodium and 2.5 times more Zinc than Cookies, gluten-free, chocolate wafer.
• While 1 kg of Cookies, gluten-free, chocolate wafer contains more Calcium than Crackers, toast thins, low sodium.
• Both Crackers, toast thins, low sodium and Cookies, gluten-free, chocolate wafer contain similar levels of Copper, Iron and Potassium per one kilogram.
• 1 kilogram of Crackers, toast thins, low sodium lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Crackers, toast thins, low sodium has 7.8 times more Omega 3, 3.6 times more Omega 6, 6.1 times more Fiber and 1.6 times more Protein than Cookies, gluten-free, chocolate wafer.
• While 1 kg of Cookies, gluten-free, chocolate wafer contains 1.9 times more Fat, 4.7 times more Saturated Fat and 3.2 times more Sugars than Crackers, toast thins, low sodium.
• Both Crackers, toast thins, low sodium and Cookies, gluten-free, chocolate wafer offer comparable quantities of Energy and Carbohydrate per one kilogram.