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

Macros Ratio

	Protein	Fat	Carbs
Cookies, gluten-free, chocolate wafer	3%	51%	46%
Crackers, whole grain, sandwich-type, with peanut butter filling	12%	41%	47%

Macro Nutrients

	Cookies, gluten-free, chocolate wafer	Crackers, whole grain, sandwich-type, with peanut butter filling	Recommended Dietary Allowance
Energy	84.6% 2454kcal	72.7% 2109kcal	2900kcal per day for Men 19-50 years
Fat	142% 138g	99% 96g	97g per day for Men 19-50 years
Saturated Fat	217% 69.4g	64% 20.5g	32g per day for Men 19-50 years
Omega 3	35% 0.56g	136% 2.17g	1.6g per day for Men 19-50 years
Omega 6	57% 9.68g	107% 18.2g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	219% 285g	190% 248g	130g per day for Men 19-50 years
Sugars	256% 186g	59% 42.7g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 168g	NA	g per day for Men 19-50 years
Fiber	19% 7.26g	112% 42.6g	38g per day for Men 19-50 years
Protein	33% 18.4g	114% 64g	56g per day for Men 19-50 years

Vitamins

	Cookies, gluten-free, chocolate wafer	Crackers, whole grain, sandwich-type, with peanut butter filling	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	126% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	81% 1.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	178% 28.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.95mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	76.8% 1mg	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	NA	84% 336μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	79.5% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	17% 20.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, gluten-free, chocolate wafer	Crackers, whole grain, sandwich-type, with peanut butter filling	Recommended Dietary Allowance
Calcium	49.4% 494mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	131% 1.17mg	156% 1.4mg	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	208% 16.6mg	174% 14mg	8mg per day for Men 19-50 years
Magnesium	44.3% 186mg	116% 485mg	420mg per day for Men 19-50 years
Manganese	81% 1.86mg	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	93% 653mg	166% 1161mg	700mg per day for Men 19-50 years
Potassium	45.4% 1542mg	44% 1497mg	3400mg per day for Men 19-50 years
Selenium	NA	154% 85μg	55μg per day for Men 19-50 years
Sodium	37% 553mg	192% 2880mg	1500mg per day for Men 19-50 years
Zinc	32% 3.54mg	84.5% 9.3mg	11mg per day for Men 19-50 years
Water	0.17% 6.2g	0.9% 33.2g	3700g per day for Men 19-50 years

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

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

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

• Both Cookies, gluten-free, chocolate wafer and Crackers, whole grain, sandwich-type, with peanut butter filling have similar amounts of vitamins per 1 lb

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

• 1 pound of Cookies, gluten-free, chocolate wafer has 3.3 times more Calcium than Crackers, whole grain, sandwich-type, with peanut butter filling.
• While 1 lb of Crackers, whole grain, sandwich-type, with peanut butter filling contains 2.6 times more Magnesium, 1.8 times more Phosphorus, 5.2 times more Sodium and 2.6 times more Zinc than Cookies, gluten-free, chocolate wafer.
• Both Cookies, gluten-free, chocolate wafer and Crackers, whole grain, sandwich-type, with peanut butter filling contain similar levels of Copper, Iron and Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cookies, gluten-free, chocolate wafer has 1.4 times more Fat, 3.4 times more Saturated Fat and 4.4 times more Sugars than Crackers, whole grain, sandwich-type, with peanut butter filling.
• While 1 lb of Crackers, whole grain, sandwich-type, with peanut butter filling contains 3.9 times more Omega 3, 1.9 times more Omega 6, 5.9 times more Fiber and 3.5 times more Protein than Cookies, gluten-free, chocolate wafer.
• Both Cookies, gluten-free, chocolate wafer and Crackers, whole grain, sandwich-type, with peanut butter filling offer comparable quantities of Energy and Carbohydrate per one pound.