Comparing Nutrients in 1 kilogram Crackers, whole grain, sandwich-type, with peanut butter filling VS Cookies, gluten-free, lemon wafer

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole grain, sandwich-type, with peanut butter filling	12%	41%	47%
Cookies, gluten-free, lemon wafer	0%	42%	58%

Macro Nutrients

	Crackers, whole grain, sandwich-type, with peanut butter filling	Cookies, gluten-free, lemon wafer	Recommended Dietary Allowance
Energy	160% 4650kcal	178% 5150kcal	2900kcal per day for Men 19-50 years
Fat	218% 212g	249% 242g	97g per day for Men 19-50 years
Saturated Fat	141% 45.3g	328% 105g	32g per day for Men 19-50 years
Omega 3	299% 4.8g	61.3% 0.98g	1.6g per day for Men 19-50 years
Omega 6	236% 40g	150% 25.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	420% 546g	572% 744g	130g per day for Men 19-50 years
Sugars	130% 94g	584% 423g	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	% 423g	g per day for Men 19-50 years
Fiber	247% 94g	0% 0g	38g per day for Men 19-50 years
Protein	252% 141g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole grain, sandwich-type, with peanut butter filling	Cookies, gluten-free, lemon wafer	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	278% 3.34mg	37.5% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	178% 2.32mg	57% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	392% 62.8mg	4.06% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	169% 2.2mg	0% 0mg	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	185% 740μg	0% 0μg	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	175% 26.3mg	208% 31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37.5% 45μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole grain, sandwich-type, with peanut butter filling	Cookies, gluten-free, lemon wafer	Recommended Dietary Allowance
Calcium	33% 330mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	343% 3.1mg	0% 0mg	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	384% 30.7mg	22.5% 1.8mg	8mg per day for Men 19-50 years
Magnesium	255% 1070mg	7.14% 30mg	420mg per day for Men 19-50 years
Manganese	NA	8.26% 0.19mg	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	366% 2560mg	55.7% 390mg	700mg per day for Men 19-50 years
Potassium	97% 3300mg	10.6% 360mg	3400mg per day for Men 19-50 years
Selenium	340% 187μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	423% 6350mg	74% 1110mg	1500mg per day for Men 19-50 years
Zinc	186% 20.5mg	2.73% 0.3mg	11mg per day for Men 19-50 years
Water	1.98% 73.2g	0.3% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, whole grain, sandwich-type, with peanut butter filling VS Cookies, gluten-free, lemon wafer per 1 kg

Compare the macro and micronutrient content in 1 kg of Crackers, whole grain, sandwich-type, with peanut butter filling versus 1 kg of Cookies, gluten-free, lemon wafer to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Crackers, whole grain, sandwich-type, with peanut butter filling vs Cookies, gluten-free, lemon wafer:

• 1 kilogram of Crackers, whole grain, sandwich-type, with peanut butter filling has 7.4 times more Vitamin B1, 3.1 times more Vitamin B2, 96.6 times more Vitamin B3, more Vitamin B6 and more Vitamin B9 than Cookies, gluten-free, lemon wafer.
• Both Crackers, whole grain, sandwich-type, with peanut butter filling and Cookies, gluten-free, lemon wafer provide similar amounts of Vitamin E per one kilogram.
• 1 kilogram of Cookies, gluten-free, lemon wafer have insufficient amounts of Vitamin B3, Vitamin B6 and Vitamin B9

Comparing minerals per 1 kilogram for Crackers, whole grain, sandwich-type, with peanut butter filling vs Cookies, gluten-free, lemon wafer:

• 1 kilogram of Crackers, whole grain, sandwich-type, with peanut butter filling has 3.7 times more Calcium, more Copper, 17.1 times more Iron, 35.7 times more Magnesium, 6.6 times more Phosphorus, 9.2 times more Potassium, more Selenium, 5.7 times more Sodium and 68.3 times more Zinc than Cookies, gluten-free, lemon wafer.
• 1 kilogram of Cookies, gluten-free, lemon wafer lack sufficient amounts of Calcium, Copper, Magnesium, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Crackers, whole grain, sandwich-type, with peanut butter filling has 4.9 times more Omega 3, 1.6 times more Omega 6, more Fiber and more Protein than Cookies, gluten-free, lemon wafer.
• While 1 kg of Cookies, gluten-free, lemon wafer contains 2.3 times more Saturated Fat, 1.4 times more Carbohydrate and 4.5 times more Sugars than Crackers, whole grain, sandwich-type, with peanut butter filling.
• Both Crackers, whole grain, sandwich-type, with peanut butter filling and Cookies, gluten-free, lemon wafer offer comparable quantities of Energy and Fat per one kilogram.
• 1 kilogram of Cookies, gluten-free, lemon wafer provide inadequate amounts of Fiber and Protein