Comparing Nutrients in 5 ounces Cookie, with peanut butter filling, chocolate-coated VS Crackers, multigrain

Macros Ratio

	Protein	Fat	Carbs
Cookie, with peanut butter filling, chocolate-coated	6%	57%	37%
Crackers, multigrain	6%	38%	56%

Macro Nutrients

	Cookie, with peanut butter filling, chocolate-coated	Crackers, multigrain	Recommended Dietary Allowance
Energy	27.5% 797kcal	23.6% 683kcal	2900kcal per day for Men 19-50 years
Fat	51.6% 50g	30% 29g	97g per day for Men 19-50 years
Saturated Fat	85% 27.2g	14.6% 4.68g	32g per day for Men 19-50 years
Omega 3	21.4% 0.34g	121% 1.93g	1.6g per day for Men 19-50 years
Omega 6	50.5% 8.6g	87% 14.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57.7% 75g	73.7% 96g	130g per day for Men 19-50 years
Sugars	60.4% 43.8g	23.5% 17g	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	13% 4.96g	13% 4.96g	38g per day for Men 19-50 years
Protein	20.5% 11.5g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Cookie, with peanut butter filling, chocolate-coated	Crackers, multigrain	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	61.4% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.8% 0.13mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.38mg	30% 4.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.7% 0.69mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	12.8% 0.17mg	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	22.3% 89.3μg	36.5% 146μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.59% 0.014μg	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	41% 6.12mg	16.5% 2.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.55% 6.66μg	42.5% 51μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookie, with peanut butter filling, chocolate-coated	Crackers, multigrain	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	92% 0.83mg	23.8% 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	37.2% 2.98mg	46% 3.67mg	8mg per day for Men 19-50 years
Magnesium	5.74% 24mg	9.8% 41mg	420mg per day for Men 19-50 years
Manganese	42% 0.97mg	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	7.5% 52.4mg	59% 414mg	700mg per day for Men 19-50 years
Potassium	9.05% 308mg	7.13% 242mg	3400mg per day for Men 19-50 years
Selenium	19% 10.3μg	67.3% 37μg	55μg per day for Men 19-50 years
Sodium	35% 526mg	83.4% 1252mg	1500mg per day for Men 19-50 years
Zinc	2.58% 0.28mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	0.069% 2.55g	0.096% 3.54g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cookie, with peanut butter filling, chocolate-coated vs Crackers, multigrain:

• Cookie, with peanut butter filling, chocolate-coated has 1.3 times more Vitamin B3 and 2.5 times more Vitamin E than Crackers, multigrain.
• While Crackers, multigrain contain 3.7 times more Vitamin B1, 3.1 times more Vitamin B2, 1.6 times more Vitamin B9 and 7.7 times more Vitamin K than Cookie, with peanut butter filling, chocolate-coated.
• Both Cookie, with peanut butter filling, chocolate-coated and Crackers, multigrain have similar amounts of Vitamin B6 per 5 oz.
• Both Cookie, with peanut butter filling, chocolate-coated as well as Crackers, multigrain have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Cookie, with peanut butter filling, chocolate-coated vs Crackers, multigrain:

• Cookie, with peanut butter filling, chocolate-coated has 2.5 times more Calcium, 3.9 times more Copper and 1.3 times more Potassium than Crackers, multigrain.
• While Crackers, multigrain contain 1.7 times more Magnesium, 7.9 times more Phosphorus, 3.6 times more Selenium, 2.4 times more Sodium and 4.9 times more Zinc than Cookie, with peanut butter filling, chocolate-coated.
• Both Cookie, with peanut butter filling, chocolate-coated and Crackers, multigrain have similar amounts of Iron per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Cookie, with peanut butter filling, chocolate-coated has 1.7 times more Fat, 5.8 times more Saturated Fat and 2.6 times more Sugars than Crackers, multigrain.
• While Crackers, multigrain contain 5.6 times more Omega 3, 1.7 times more Omega 6 and 1.3 times more Carbohydrate than Cookie, with peanut butter filling, chocolate-coated.
• Both Cookie, with peanut butter filling, chocolate-coated and Crackers, multigrain have similar amounts of Energy, Fiber and Protein per 5 oz.
• Both Cookie, with peanut butter filling, chocolate-coated as well as Crackers, multigrain have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.