Comparing Nutrients in 1 pound Cookies, sugar wafer, with creme filling, sugar free VS Crackers, matzo, plain

Macros Ratio

	Protein	Fat	Carbs
Cookies, sugar wafer, with creme filling, sugar free	3%	48%	49%
Crackers, matzo, plain	10%	3%	87%

Macro Nutrients

	Cookies, sugar wafer, with creme filling, sugar free	Crackers, matzo, plain	Recommended Dietary Allowance
Energy	83% 2409kcal	61.8% 1792kcal	2900kcal per day for Men 19-50 years
Fat	134% 130g	6.55% 6.35g	97g per day for Men 19-50 years
Saturated Fat	60.3% 19.3g	3.2% 1.03g	32g per day for Men 19-50 years
Omega 3	211% 3.37g	9.07% 0.15g	1.6g per day for Men 19-50 years
Omega 6	267% 45.4g	15.2% 2.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	231% 301g	292% 380g	130g per day for Men 19-50 years
Sugars	0% 0g	1.8% 1.3g	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	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	171% 65g	36% 13.6g	38g per day for Men 19-50 years
Protein	29% 16g	81% 45.4g	56g per day for Men 19-50 years

Vitamins

	Cookies, sugar wafer, with creme filling, sugar free	Crackers, matzo, plain	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	91% 1.1mg	146% 1.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52.3% 0.68mg	102% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.16mg	110% 17.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.9% 0.44mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.14% 0.041mg	40% 0.52mg	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	47.6% 191μg	19.3% 77μg	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	93% 14mg	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.83% 11.8μg	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, sugar wafer, with creme filling, sugar free	Crackers, matzo, plain	Recommended Dietary Allowance
Calcium	0% 0mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	30.2% 0.27mg	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	73% 5.85mg	179% 14.3mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	50% 1.15mg	128% 2.95mg	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	26% 181mg	57.7% 404mg	700mg per day for Men 19-50 years
Potassium	7.6% 259mg	15% 508mg	3400mg per day for Men 19-50 years
Selenium	52% 28.6μg	304% 167μg	55μg per day for Men 19-50 years
Sodium	21.5% 322mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	28% 3.1mg	11mg per day for Men 19-50 years
Water	0.086% 3.18g	0.53% 19.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, sugar wafer, with creme filling, sugar free VS Crackers, matzo, plain per 1 lb

Compare the macro and micronutrient content in 1 lb of Cookies, sugar wafer, with creme filling, sugar free versus 1 lb of Crackers, matzo, plain to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cookies, sugar wafer, with creme filling, sugar free vs Crackers, matzo, plain:

• 1 pound of Cookies, sugar wafer, with creme filling, sugar free has 2.5 times more Vitamin B9, 51.3 times more Vitamin E and 8.7 times more Vitamin K than Crackers, matzo, plain.
• While 1 lb of Crackers, matzo, plain contains 1.6 times more Vitamin B1, 1.9 times more Vitamin B2, 2.2 times more Vitamin B3, 4.5 times more Vitamin B5 and 12.8 times more Vitamin B6 than Cookies, sugar wafer, with creme filling, sugar free.
• 1 pound of Cookies, sugar wafer, with creme filling, sugar free have insufficient amounts of Vitamin B5 and Vitamin B6
• 1 pound of Crackers, matzo, plain have insufficient amounts of Vitamin E and Vitamin K
• Both Cookies, sugar wafer, with creme filling, sugar free as well as Crackers, matzo, plain have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Cookies, sugar wafer, with creme filling, sugar free vs Crackers, matzo, plain:

• 1 pound of Cookies, sugar wafer, with creme filling, sugar free has more Sodium than Crackers, matzo, plain.
• While 1 lb of Crackers, matzo, plain contains 1.6 times more Copper, 2.4 times more Iron, 3.6 times more Magnesium, 2.6 times more Manganese, 2.2 times more Phosphorus, 2 times more Potassium, 5.9 times more Selenium and 3.4 times more Zinc than Cookies, sugar wafer, with creme filling, sugar free.
• 1 pound of Cookies, sugar wafer, with creme filling, sugar free lack sufficient amounts of Magnesium, Potassium and Zinc
• Both Cookies, sugar wafer, with creme filling, sugar free as well as Crackers, matzo, plain lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cookies, sugar wafer, with creme filling, sugar free has 1.3 times more Energy, 20.4 times more Fat, 18.8 times more Saturated Fat, 23.2 times more Omega 3, 17.6 times more Omega 6 and 4.8 times more Fiber than Crackers, matzo, plain.
• While 1 lb of Crackers, matzo, plain contains 1.3 times more Carbohydrate and 2.8 times more Protein than Cookies, sugar wafer, with creme filling, sugar free.