Comparing Nutrients in 1 pound Crackers, water biscuits VS Cookies, chocolate chip sandwich, with creme filling

Macros Ratio

	Protein	Fat	Carbs
Crackers, water biscuits	7%	17%	76%
Cookies, chocolate chip sandwich, with creme filling	3%	37%	60%

Macro Nutrients

	Crackers, water biscuits	Cookies, chocolate chip sandwich, with creme filling	Recommended Dietary Allowance
Energy	60% 1742kcal	66.5% 1928kcal	2900kcal per day for Men 19-50 years
Fat	33.4% 32.4g	82.5% 80g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	83.4% 26.7g	32g per day for Men 19-50 years
Omega 3	29.5% 0.47g	105% 1.7g	1.6g per day for Men 19-50 years
Omega 6	62.8% 10.7g	161% 27.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	254% 330g	222% 288g	130g per day for Men 19-50 years
Sugars	0% 0g	239% 173g	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	84.8% 32.2g	0% 0g	38g per day for Men 19-50 years
Protein	58% 32.4g	24% 13.3g	56g per day for Men 19-50 years

Vitamins

	Crackers, water biscuits	Cookies, chocolate chip sandwich, with creme filling	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42% 0.5mg	93% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	58% 0.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.7% 5.23mg	52% 8.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.3% 0.19mg	6.63% 0.086mg	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	27.2% 109μg	63.5% 254μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	3.78% 0.091μg	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	8.77% 1.3mg	55.6% 8.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.16μg	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, water biscuits	Cookies, chocolate chip sandwich, with creme filling	Recommended Dietary Allowance
Calcium	0% 0mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	67% 0.6mg	106% 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	0% 0mg	60% 4.8mg	8mg per day for Men 19-50 years
Magnesium	21.6% 91mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	NA	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	64.8% 454mg	38.2% 268mg	700mg per day for Men 19-50 years
Potassium	13.2% 449mg	12.5% 426mg	3400mg per day for Men 19-50 years
Selenium	258% 142μg	97% 53.5μg	55μg per day for Men 19-50 years
Sodium	173% 2590mg	84.4% 1266mg	1500mg per day for Men 19-50 years
Zinc	27% 2.95mg	28.5% 3.13mg	11mg per day for Men 19-50 years
Water	1.35% 50g	1.83% 68g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Crackers, water biscuits vs Cookies, chocolate chip sandwich, with creme filling:

• Crackers, water biscuits have 2.2 times more Vitamin B6 than Cookies, chocolate chip sandwich, with creme filling.
• While Cookies, chocolate chip sandwich, with creme filling contain 2.2 times more Vitamin B1, 4.5 times more Vitamin B2, 1.6 times more Vitamin B3, 2.3 times more Vitamin B9, 6.3 times more Vitamin E and 2.3 times more Vitamin K than Crackers, water biscuits.
• Both Crackers, water biscuits as well as Cookies, chocolate chip sandwich, with creme filling have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Crackers, water biscuits vs Cookies, chocolate chip sandwich, with creme filling:

• Crackers, water biscuits have 1.7 times more Phosphorus, 2.7 times more Selenium and 2 times more Sodium than Cookies, chocolate chip sandwich, with creme filling.
• While Cookies, chocolate chip sandwich, with creme filling contain 1.6 times more Copper and more Iron than Crackers, water biscuits.
• Both Crackers, water biscuits and Cookies, chocolate chip sandwich, with creme filling have similar amounts of Magnesium, Potassium and Zinc per 1 lb.
• Both Crackers, water biscuits as well as Cookies, chocolate chip sandwich, with creme filling have insufficient amounts of Calcium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Crackers, water biscuits have more Fiber and 2.4 times more Protein than Cookies, chocolate chip sandwich, with creme filling.
• While Cookies, chocolate chip sandwich, with creme filling contain 2.5 times more Fat, more Saturated Fat, 3.6 times more Omega 3, 2.6 times more Omega 6 and more Sugars than Crackers, water biscuits.
• Both Crackers, water biscuits and Cookies, chocolate chip sandwich, with creme filling have similar amounts of Energy and Carbohydrate per 1 lb.
• Both Crackers, water biscuits as well as Cookies, chocolate chip sandwich, with creme filling have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.