Comparing Nutrients in 5 ounces Cookies, brownies, commercially prepared, reduced fat, with added fiber VS Crackers, standard snack-type, with whole wheat

Macros Ratio

	Protein	Fat	Carbs
Cookies, brownies, commercially prepared, reduced fat, with added fiber	3%	25%	72%
Crackers, standard snack-type, with whole wheat	6%	35%	59%

Macro Nutrients

	Cookies, brownies, commercially prepared, reduced fat, with added fiber	Crackers, standard snack-type, with whole wheat	Recommended Dietary Allowance
Energy	17% 489kcal	22.6% 656kcal	2900kcal per day for Men 19-50 years
Fat	14% 13.7g	26% 25.3g	97g per day for Men 19-50 years
Saturated Fat	12.3% 3.92g	19.2% 6.16g	32g per day for Men 19-50 years
Omega 3	34% 0.54g	79% 1.26g	1.6g per day for Men 19-50 years
Omega 6	18.3% 3.1g	58.7% 9.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67% 87.3g	74.5% 97g	130g per day for Men 19-50 years
Sugars	75.7% 55g	20.4% 14.8g	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	0.35% 0.26g	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	% 0.34g	g per day for Men 19-50 years
Sucrose	NA	% 13.7g	g per day for Men 19-50 years
Fiber	41.4% 15.7g	18.3% 6.95g	38g per day for Men 19-50 years
Protein	7% 3.93g	18.5% 10.3g	56g per day for Men 19-50 years

Vitamins

	Cookies, brownies, commercially prepared, reduced fat, with added fiber	Crackers, standard snack-type, with whole wheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	26.5% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.8% 2.04mg	39.5% 6.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	13.5% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.07% 0.027mg	19.6% 0.26mg	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	15% 59.5μg	20.6% 82.2μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.2% 0.028μg	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	5.58% 0.84mg	27.4% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.45% 11.3μg	16.8% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, brownies, commercially prepared, reduced fat, with added fiber	Crackers, standard snack-type, with whole wheat	Recommended Dietary Allowance
Calcium	0% 0mg	23.7% 237mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	31% 0.28mg	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	35.3% 2.82mg	64.7% 5.17mg	8mg per day for Men 19-50 years
Magnesium	10.5% 44mg	16% 66.6mg	420mg per day for Men 19-50 years
Manganese	NA	56.5% 1.3mg	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	12% 83.6mg	72% 505mg	700mg per day for Men 19-50 years
Potassium	5.96% 203mg	8.7% 296mg	3400mg per day for Men 19-50 years
Selenium	33.2% 18.3μg	22.4% 12.3μg	55μg per day for Men 19-50 years
Sodium	27.4% 411mg	70.7% 1060mg	1500mg per day for Men 19-50 years
Zinc	5.93% 0.65mg	14.3% 1.57mg	11mg per day for Men 19-50 years
Water	0.95% 35g	0.1% 3.87g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, brownies, commercially prepared, reduced fat, with added fiber VS Crackers, standard snack-type, with whole wheat per 5 oz

Compare the macro and micronutrient content in 5 oz of Cookies, brownies, commercially prepared, reduced fat, with added fiber versus 5 oz of Crackers, standard snack-type, with whole wheat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cookies, brownies, commercially prepared, reduced fat, with added fiber vs Crackers, standard snack-type, with whole wheat:

• 5 oz of Crackers, standard snack-type, with whole wheat contain 1.8 times more Vitamin B1, 3.1 times more Vitamin B3, 9.5 times more Vitamin B6, 1.4 times more Vitamin B9, 4.9 times more Vitamin E and 1.8 times more Vitamin K than Cookies, brownies, commercially prepared, reduced fat, with added fiber.
• Both Cookies, brownies, commercially prepared, reduced fat, with added fiber and Crackers, standard snack-type, with whole wheat provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Cookies, brownies, commercially prepared, reduced fat, with added fiber have insufficient amounts of Vitamin B6
• Both Cookies, brownies, commercially prepared, reduced fat, with added fiber as well as Crackers, standard snack-type, with whole wheat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cookies, brownies, commercially prepared, reduced fat, with added fiber vs Crackers, standard snack-type, with whole wheat:

• 5 ounces of Cookies, brownies, commercially prepared, reduced fat, with added fiber have 1.5 times more Selenium than Crackers, standard snack-type, with whole wheat.
• While 5 oz of Crackers, standard snack-type, with whole wheat contain more Calcium, 1.8 times more Iron, 1.5 times more Magnesium, 6 times more Phosphorus, 1.5 times more Potassium, 2.6 times more Sodium and 2.4 times more Zinc than Cookies, brownies, commercially prepared, reduced fat, with added fiber.
• Both Cookies, brownies, commercially prepared, reduced fat, with added fiber and Crackers, standard snack-type, with whole wheat contain similar levels of Copper per five ounces.
• 5 ounces of Cookies, brownies, commercially prepared, reduced fat, with added fiber lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cookies, brownies, commercially prepared, reduced fat, with added fiber have 3.7 times more Sugars and 2.3 times more Fiber than Crackers, standard snack-type, with whole wheat.
• While 5 oz of Crackers, standard snack-type, with whole wheat contain 1.3 times more Energy, 1.8 times more Fat, 1.6 times more Saturated Fat, 2.3 times more Omega 3, 3.2 times more Omega 6 and 2.6 times more Protein than Cookies, brownies, commercially prepared, reduced fat, with added fiber.
• Both Cookies, brownies, commercially prepared, reduced fat, with added fiber and Crackers, standard snack-type, with whole wheat offer comparable quantities of Carbohydrate per five ounces.