Comparing Nutrients in 1 pound Crackers, gluten-free, multi-seeded and multigrain VS Cookies, vanilla sandwich with creme filling, reduced fat

Macros Ratio

	Protein	Fat	Carbs
Crackers, gluten-free, multi-seeded and multigrain	10%	31%	59%
Cookies, vanilla sandwich with creme filling, reduced fat	4%	22%	74%

Macro Nutrients

	Crackers, gluten-free, multi-seeded and multigrain	Cookies, vanilla sandwich with creme filling, reduced fat	Recommended Dietary Allowance
Energy	71% 2055kcal	66% 1919kcal	2900kcal per day for Men 19-50 years
Fat	74% 72g	48.7% 47.3g	97g per day for Men 19-50 years
Saturated Fat	29.3% 9.4g	45% 14.4g	32g per day for Men 19-50 years
Omega 3	263% 4.2g	7.37% 0.12g	1.6g per day for Men 19-50 years
Omega 6	134% 23g	29% 4.95g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	231% 301g	273% 355g	130g per day for Men 19-50 years
Sugars	5.4% 3.9g	235% 170g	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	% 3.9g	NA	g per day for Men 19-50 years
Fiber	122% 46.3g	25% 9.53g	38g per day for Men 19-50 years
Protein	91% 51g	33.8% 19g	56g per day for Men 19-50 years

Vitamins

	Crackers, gluten-free, multi-seeded and multigrain	Cookies, vanilla sandwich with creme filling, reduced fat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	78.6% 0.94mg	152% 1.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60.4% 0.78mg	94% 1.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	137% 22mg	85.2% 13.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76% 3.8mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	129% 1.68mg	8.72% 0.11mg	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	39.7% 159μg	105% 422μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.9% 0.045μg	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	45.4% 6.8mg	39.6% 5.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51.8% 62μg	9.83% 11.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, gluten-free, multi-seeded and multigrain	Cookies, vanilla sandwich with creme filling, reduced fat	Recommended Dietary Allowance
Calcium	108% 1080mg	19% 191mg	1000mg per day for Men 19-50 years
Copper	277% 2.5mg	39% 0.35mg	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	160% 13mg	128% 10.2mg	8mg per day for Men 19-50 years
Magnesium	177% 744mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	483% 11mg	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	242% 1696mg	39% 272mg	700mg per day for Men 19-50 years
Potassium	51% 1728mg	14% 472mg	3400mg per day for Men 19-50 years
Selenium	144% 79μg	145% 80μg	55μg per day for Men 19-50 years
Sodium	132% 1987mg	107% 1606mg	1500mg per day for Men 19-50 years
Zinc	109% 12mg	15.3% 1.68mg	11mg per day for Men 19-50 years
Water	0.44% 16.3g	0.77% 28.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, gluten-free, multi-seeded and multigrain VS Cookies, vanilla sandwich with creme filling, reduced fat per 1 lb

Compare the macro and micronutrient content in 1 lb of Crackers, gluten-free, multi-seeded and multigrain versus 1 lb of Cookies, vanilla sandwich with creme filling, reduced fat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Crackers, gluten-free, multi-seeded and multigrain vs Cookies, vanilla sandwich with creme filling, reduced fat:

• 1 pound of Crackers, gluten-free, multi-seeded and multigrain has 1.6 times more Vitamin B3, 14.8 times more Vitamin B6 and 5.3 times more Vitamin K than Cookies, vanilla sandwich with creme filling, reduced fat.
• While 1 lb of Cookies, vanilla sandwich with creme filling, reduced fat contains 1.9 times more Vitamin B1, 1.6 times more Vitamin B2 and 2.7 times more Vitamin B9 than Crackers, gluten-free, multi-seeded and multigrain.
• Both Crackers, gluten-free, multi-seeded and multigrain and Cookies, vanilla sandwich with creme filling, reduced fat provide similar amounts of Vitamin E per one pound.
• 1 pound of Cookies, vanilla sandwich with creme filling, reduced fat have insufficient amounts of Vitamin B6
• Both Crackers, gluten-free, multi-seeded and multigrain as well as Cookies, vanilla sandwich with creme filling, reduced fat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Crackers, gluten-free, multi-seeded and multigrain vs Cookies, vanilla sandwich with creme filling, reduced fat:

• 1 pound of Crackers, gluten-free, multi-seeded and multigrain has 5.7 times more Calcium, 7.1 times more Copper, 1.3 times more Iron, 13.7 times more Magnesium, 6.2 times more Phosphorus, 3.7 times more Potassium, 1.2 times more Sodium and 7.1 times more Zinc than Cookies, vanilla sandwich with creme filling, reduced fat.
• Both Crackers, gluten-free, multi-seeded and multigrain and Cookies, vanilla sandwich with creme filling, reduced fat contain similar levels of Selenium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Crackers, gluten-free, multi-seeded and multigrain has 1.5 times more Fat, 35.6 times more Omega 3, 4.6 times more Omega 6, 4.9 times more Fiber and 2.7 times more Protein than Cookies, vanilla sandwich with creme filling, reduced fat.
• While 1 lb of Cookies, vanilla sandwich with creme filling, reduced fat contains 1.5 times more Saturated Fat and 43.6 times more Sugars than Crackers, gluten-free, multi-seeded and multigrain.
• Both Crackers, gluten-free, multi-seeded and multigrain and Cookies, vanilla sandwich with creme filling, reduced fat offer comparable quantities of Energy and Carbohydrate per one pound.
• 1 pound of Cookies, vanilla sandwich with creme filling, reduced fat provide inadequate amounts of Omega 3