Comparing Nutrients in 1 kilogram Rice crackers VS Cookie, chocolate, with icing or coating

Macros Ratio

	Protein	Fat	Carbs
Rice crackers	10%	11%	79%
Cookie, chocolate, with icing or coating	4%	43%	53%

Macro Nutrients

	Rice crackers	Cookie, chocolate, with icing or coating	Recommended Dietary Allowance
Energy	143% 4160kcal	175% 5070kcal	2900kcal per day for Men 19-50 years
Fat	51.5% 50g	249% 242g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	516% 165g	32g per day for Men 19-50 years
Omega 3	37% 0.59g	133% 2.13g	1.6g per day for Men 19-50 years
Omega 6	93% 16g	199% 34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	636% 826g	522% 679g	130g per day for Men 19-50 years
Sugars	0% 0g	441% 320g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	0% 0g	60.5% 23g	38g per day for Men 19-50 years
Protein	179% 100g	80.4% 45g	56g per day for Men 19-50 years

Vitamins

	Rice crackers	Cookie, chocolate, with icing or coating	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	363% 4.36mg	242% 2.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77.7% 1mg	146% 1.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	346% 55.4mg	156% 25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	324% 16mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	426% 5.54mg	17.7% 0.23mg	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	55% 220μg	145% 580μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	8.33% 0.2μg	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	84% 12.6mg	186% 28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.5% 21μg	57.5% 69μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rice crackers	Cookie, chocolate, with icing or coating	Recommended Dietary Allowance
Calcium	0% 0mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	334% 3mg	297% 2.67mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	0% 0mg	375% 30mg	8mg per day for Men 19-50 years
Magnesium	371% 1560mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	1770% 40.7mg	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	517% 3620mg	107% 750mg	700mg per day for Men 19-50 years
Potassium	71.5% 2430mg	28% 950mg	3400mg per day for Men 19-50 years
Selenium	464% 255μg	215% 118μg	55μg per day for Men 19-50 years
Sodium	155% 2330mg	253% 3800mg	1500mg per day for Men 19-50 years
Zinc	200% 22mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	0.03% 1.1g	0.54% 20g	3700g per day for Men 19-50 years

Nutrient Comparison: Rice crackers VS Cookie, chocolate, with icing or coating per 1 kg

Compare the macro and micronutrient content in 1 kg of Rice crackers versus 1 kg of Cookie, chocolate, with icing or coating to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Rice crackers vs Cookie, chocolate, with icing or coating:

• 1 kilogram of Rice crackers has 1.5 times more Vitamin B1, 2.2 times more Vitamin B3 and 24.1 times more Vitamin B6 than Cookie, chocolate, with icing or coating.
• While 1 kg of Cookie, chocolate, with icing or coating contains 1.9 times more Vitamin B2, 2.6 times more Vitamin B9, 2.2 times more Vitamin E and 3.3 times more Vitamin K than Rice crackers.
• 1 kilogram of Rice crackers have insufficient amounts of Vitamin K
• 1 kilogram of Cookie, chocolate, with icing or coating have insufficient amounts of Vitamin B6
• Both Rice crackers as well as Cookie, chocolate, with icing or coating have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Rice crackers vs Cookie, chocolate, with icing or coating:

• 1 kilogram of Rice crackers has 6.2 times more Magnesium, 4.8 times more Phosphorus, 2.6 times more Potassium, 2.2 times more Selenium and 7.3 times more Zinc than Cookie, chocolate, with icing or coating.
• While 1 kg of Cookie, chocolate, with icing or coating contains more Iron and 1.6 times more Sodium than Rice crackers.
• Both Rice crackers and Cookie, chocolate, with icing or coating contain similar levels of Copper per one kilogram.
• 1 kilogram of Rice crackers lack sufficient amounts of Iron
• Both Rice crackers as well as Cookie, chocolate, with icing or coating lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Rice crackers has 1.2 times more Carbohydrate and 2.2 times more Protein than Cookie, chocolate, with icing or coating.
• While 1 kg of Cookie, chocolate, with icing or coating contains 4.8 times more Fat, more Saturated Fat, 3.6 times more Omega 3, 2.1 times more Omega 6, more Sugars and more Fiber than Rice crackers.
• Both Rice crackers and Cookie, chocolate, with icing or coating offer comparable quantities of Energy per one kilogram.
• 1 kilogram of Rice crackers provide inadequate amounts of Fiber