Comparing Nutrients in 5 ounces Archway Home Style Cookies, Sugar Free Oatmeal VS Crackers, saltines, fat-free, low-sodium

Macros Ratio

	Protein	Fat	Carbs
Archway Home Style Cookies, Sugar Free Oatmeal	5%	39%	56%
Crackers, saltines, fat-free, low-sodium	11%	4%	85%

Macro Nutrients

	Archway Home Style Cookies, Sugar Free Oatmeal	Crackers, saltines, fat-free, low-sodium	Recommended Dietary Allowance
Energy	21.6% 627kcal	19.2% 557kcal	2900kcal per day for Men 19-50 years
Fat	30.6% 29.7g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	21.7% 6.95g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	NA	3.37% 0.054g	1.6g per day for Men 19-50 years
Omega 6	NA	5.4% 0.92g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.3% 95g	89.7% 117g	130g per day for Men 19-50 years
Sugars	2.46% 1.8g	0.74% 0.54g	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	7.1% 2.7g	10% 3.83g	38g per day for Men 19-50 years
Protein	14% 7.85g	26.6% 15g	56g per day for Men 19-50 years

Vitamins

	Archway Home Style Cookies, Sugar Free Oatmeal	Crackers, saltines, fat-free, low-sodium	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32% 0.38mg	61% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	64.3% 0.84mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.57mg	50.6% 8.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	9.27% 0.12mg	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	20.6% 82.2μg	44% 176μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.13% 0.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.8% 6.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Archway Home Style Cookies, Sugar Free Oatmeal	Crackers, saltines, fat-free, low-sodium	Recommended Dietary Allowance
Calcium	2.83% 28.3mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	NA	23% 0.21mg	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	34.7% 2.78mg	137% 11mg	8mg per day for Men 19-50 years
Magnesium	NA	8.77% 37mg	420mg per day for Men 19-50 years
Manganese	NA	39.3% 0.9mg	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	NA	23% 160mg	700mg per day for Men 19-50 years
Potassium	3.63% 123mg	4.8% 163mg	3400mg per day for Men 19-50 years
Selenium	NA	55% 30.3μg	55μg per day for Men 19-50 years
Sodium	29% 437mg	80.2% 1203mg	1500mg per day for Men 19-50 years
Zinc	NA	12% 1.33mg	11mg per day for Men 19-50 years
Water	0.19% 7.1g	0.13% 4.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Archway Home Style Cookies, Sugar Free Oatmeal VS Crackers, saltines, fat-free, low-sodium per 5 oz

Compare the macro and micronutrient content in 5 oz of Archway Home Style Cookies, Sugar Free Oatmeal versus 5 oz of Crackers, saltines, fat-free, low-sodium to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Archway Home Style Cookies, Sugar Free Oatmeal vs Crackers, saltines, fat-free, low-sodium:

• 5 oz of Crackers, saltines, fat-free, low-sodium contain 1.9 times more Vitamin B1, 3.5 times more Vitamin B2, 3.2 times more Vitamin B3 and 2.1 times more Vitamin B9 than Archway Home Style Cookies, Sugar Free Oatmeal.
• Both Archway Home Style Cookies, Sugar Free Oatmeal as well as Crackers, saltines, fat-free, low-sodium have insufficient amounts of Vitamin C in five ounces.

Comparing minerals per 5 ounces for Archway Home Style Cookies, Sugar Free Oatmeal vs Crackers, saltines, fat-free, low-sodium:

• 5 oz of Crackers, saltines, fat-free, low-sodium contain 3.9 times more Iron, 1.3 times more Potassium and 2.8 times more Sodium than Archway Home Style Cookies, Sugar Free Oatmeal.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Archway Home Style Cookies, Sugar Free Oatmeal have 13.1 times more Fat and 20.1 times more Saturated Fat than Crackers, saltines, fat-free, low-sodium.
• While 5 oz of Crackers, saltines, fat-free, low-sodium contain 1.4 times more Fiber and 1.9 times more Protein than Archway Home Style Cookies, Sugar Free Oatmeal.
• Both Archway Home Style Cookies, Sugar Free Oatmeal and Crackers, saltines, fat-free, low-sodium offer comparable quantities of Energy and Carbohydrate per five ounces.