Comparing Nutrients in 1 pound Crackers, saltines, unsalted tops (includes oyster, soda, soup) VS Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines, unsalted tops (includes oyster, soda, soup)	9%	25%	66%
Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched	4%	41%	55%

Macro Nutrients

	Crackers, saltines, unsalted tops (includes oyster, soda, soup)	Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched	Recommended Dietary Allowance
Energy	68% 1969kcal	75.2% 2182kcal	2900kcal per day for Men 19-50 years
Fat	55% 53.5g	106% 103g	97g per day for Men 19-50 years
Saturated Fat	41.6% 13.3g	106% 34g	32g per day for Men 19-50 years
Omega 3	24.4% 0.39g	34.6% 0.55g	1.6g per day for Men 19-50 years
Omega 6	42.5% 7.23g	60% 10g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	249% 324g	233% 303g	130g per day for Men 19-50 years
Sugars	NA	NA	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	36% 13.6g	30% 11.3g	38g per day for Men 19-50 years
Protein	74.5% 41.7g	43.7% 24.5g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines, unsalted tops (includes oyster, soda, soup)	Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	214% 2.56mg	22.3% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	161% 2.1mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	149% 24mg	13.4% 2.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.4% 2.07mg	20.8% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.3% 0.17mg	19.5% 0.25mg	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	141% 562μg	10.2% 41μg	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	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines, unsalted tops (includes oyster, soda, soup)	Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched	Recommended Dietary Allowance
Calcium	54% 540mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	107% 0.96mg	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	306% 24.5mg	56.7% 4.54mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	33.5% 141mg	420mg per day for Men 19-50 years
Manganese	137% 3.15mg	88.5% 2.04mg	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	68% 476mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	17% 581mg	18% 612mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	232% 3475mg	95% 1429mg	1500mg per day for Men 19-50 years
Zinc	31.8% 3.5mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	0.5% 18.6g	0.5% 18.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, saltines, unsalted tops (includes oyster, soda, soup) VS Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched per 1 lb

Compare the macro and micronutrient content in 1 lb of Crackers, saltines, unsalted tops (includes oyster, soda, soup) versus 1 lb of Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Crackers, saltines, unsalted tops (includes oyster, soda, soup) vs Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched:

• 1 pound of Crackers, saltines, unsalted tops (includes oyster, soda, soup) has 9.6 times more Vitamin B1, 7.7 times more Vitamin B2, 11.1 times more Vitamin B3, 2 times more Vitamin B5 and 13.8 times more Vitamin B9 than Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched.
• While 1 lb of Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched contains 1.5 times more Vitamin B6 than Crackers, saltines, unsalted tops (includes oyster, soda, soup).
• Both Crackers, saltines, unsalted tops (includes oyster, soda, soup) as well as Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one pound.

Comparing minerals per 1 pound for Crackers, saltines, unsalted tops (includes oyster, soda, soup) vs Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched:

• 1 pound of Crackers, saltines, unsalted tops (includes oyster, soda, soup) has 4.8 times more Calcium, 5.4 times more Iron, 1.5 times more Manganese, 2.4 times more Sodium and 1.2 times more Zinc than Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched.
• Both Crackers, saltines, unsalted tops (includes oyster, soda, soup) and Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched contain similar levels of Copper, Magnesium, Phosphorus and Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Crackers, saltines, unsalted tops (includes oyster, soda, soup) has 1.7 times more Protein than Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched.
• While 1 lb of Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched contains 1.9 times more Fat, 2.5 times more Saturated Fat, 1.4 times more Omega 3 and 1.4 times more Omega 6 than Crackers, saltines, unsalted tops (includes oyster, soda, soup).
• Both Crackers, saltines, unsalted tops (includes oyster, soda, soup) and Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched offer comparable quantities of Energy, Carbohydrate and Fiber per one pound.