Comparing Nutrients in 1 pound Cookies, shortbread, reduced fat VS Crackers, standard snack-type, with whole wheat

Macros Ratio

	Protein	Fat	Carbs
Cookies, shortbread, reduced fat	5%	28%	67%
Crackers, standard snack-type, with whole wheat	6%	35%	59%

Macro Nutrients

	Cookies, shortbread, reduced fat	Crackers, standard snack-type, with whole wheat	Recommended Dietary Allowance
Energy	70.5% 2046kcal	72.4% 2100kcal	2900kcal per day for Men 19-50 years
Fat	65.5% 63.5g	83.4% 81g	97g per day for Men 19-50 years
Saturated Fat	66.5% 21.3g	61.6% 19.7g	32g per day for Men 19-50 years
Omega 3	47.3% 0.76g	253% 4.05g	1.6g per day for Men 19-50 years
Omega 6	142% 24g	188% 32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	265% 345g	239% 310g	130g per day for Men 19-50 years
Sugars	135% 98g	65.3% 47.3g	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	1.88% 1.36g	1.13% 0.82g	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	% 1.63g	% 1.1g	g per day for Men 19-50 years
Sucrose	% 95g	% 44g	g per day for Men 19-50 years
Fiber	15.5% 5.9g	58.5% 22.2g	38g per day for Men 19-50 years
Protein	43.5% 24.4g	59% 33g	56g per day for Men 19-50 years

Vitamins

	Cookies, shortbread, reduced fat	Crackers, standard snack-type, with whole wheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	110% 1.42mg	84.8% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	93% 15mg	126% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.46mg	43% 2.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.8% 0.32mg	63% 0.82mg	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	92% 367μg	65.8% 263μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	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	73.8% 11mg	87.7% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.2% 16μg	53.7% 64.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, shortbread, reduced fat	Crackers, standard snack-type, with whole wheat	Recommended Dietary Allowance
Calcium	5.9% 59mg	75.7% 757mg	1000mg per day for Men 19-50 years
Copper	45.4% 0.41mg	99% 0.89mg	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	169% 13.5mg	207% 16.6mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	50.8% 213mg	420mg per day for Men 19-50 years
Manganese	77.5% 1.8mg	181% 4.15mg	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	42.8% 299mg	231% 1615mg	700mg per day for Men 19-50 years
Potassium	11.7% 399mg	28% 948mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	71.8% 39.5μg	55μg per day for Men 19-50 years
Sodium	173% 2590mg	226% 3393mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.22mg	45.8% 5.03mg	11mg per day for Men 19-50 years
Water	0.44% 16.3g	0.33% 12.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, shortbread, reduced fat VS Crackers, standard snack-type, with whole wheat per 1 lb

Compare the macro and micronutrient content in 1 lb of Cookies, shortbread, reduced fat versus 1 lb of Crackers, standard snack-type, with whole wheat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cookies, shortbread, reduced fat vs Crackers, standard snack-type, with whole wheat:

• 1 pound of Cookies, shortbread, reduced fat has 1.3 times more Vitamin B2 and 1.4 times more Vitamin B9 than Crackers, standard snack-type, with whole wheat.
• While 1 lb of Crackers, standard snack-type, with whole wheat contains 1.4 times more Vitamin B3, 1.5 times more Vitamin B5, 2.5 times more Vitamin B6 and 4.1 times more Vitamin K than Cookies, shortbread, reduced fat.
• Both Cookies, shortbread, reduced fat and Crackers, standard snack-type, with whole wheat provide similar amounts of Vitamin B1 and Vitamin E per one pound.
• Both Cookies, shortbread, reduced fat as well as Crackers, standard snack-type, with whole wheat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Cookies, shortbread, reduced fat vs Crackers, standard snack-type, with whole wheat:

• 1 lb of Crackers, standard snack-type, with whole wheat contains 12.8 times more Calcium, 2.2 times more Copper, 3.4 times more Magnesium, 2.3 times more Manganese, 5.4 times more Phosphorus, 2.4 times more Potassium, 1.4 times more Selenium, 1.3 times more Sodium and 2.3 times more Zinc than Cookies, shortbread, reduced fat.
• Both Cookies, shortbread, reduced fat and Crackers, standard snack-type, with whole wheat contain similar levels of Iron per one pound.
• 1 pound of Cookies, shortbread, reduced fat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cookies, shortbread, reduced fat has 2.1 times more Sugars than Crackers, standard snack-type, with whole wheat.
• While 1 lb of Crackers, standard snack-type, with whole wheat contains 1.3 times more Fat, 5.3 times more Omega 3, 1.3 times more Omega 6, 3.8 times more Fiber and 1.4 times more Protein than Cookies, shortbread, reduced fat.
• Both Cookies, shortbread, reduced fat and Crackers, standard snack-type, with whole wheat offer comparable quantities of Energy, Saturated Fat and Carbohydrate per one pound.