Comparing Nutrients in 5 ounces Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched VS Crackers, melba toast, plain, without salt

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched	4%	41%	55%
Crackers, melba toast, plain, without salt	13%	8%	79%

Macro Nutrients

	Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched	Crackers, melba toast, plain, without salt	Recommended Dietary Allowance
Energy	23.5% 682kcal	19% 553kcal	2900kcal per day for Men 19-50 years
Fat	33% 32g	4.68% 4.54g	97g per day for Men 19-50 years
Saturated Fat	33% 10.6g	1.97% 0.63g	32g per day for Men 19-50 years
Omega 3	11% 0.17g	6.3% 0.1g	1.6g per day for Men 19-50 years
Omega 6	18.7% 3.2g	10% 1.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73% 95g	83.5% 109g	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	9.33% 3.54g	23.5% 8.93g	38g per day for Men 19-50 years
Protein	13.7% 7.65g	30.6% 17g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched	Crackers, melba toast, plain, without salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.97% 0.084mg	48.8% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.54% 0.085mg	29.8% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.2% 0.67mg	36.4% 5.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.5% 0.32mg	19.6% 0.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	10.7% 0.14mg	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	3.2% 12.8μg	44% 176μg	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	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

	Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched	Crackers, melba toast, plain, without salt	Recommended Dietary Allowance
Calcium	3.54% 35.4mg	13% 132mg	1000mg per day for Men 19-50 years
Copper	33.4% 0.3mg	45.5% 0.41mg	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	17.7% 1.4mg	65.6% 5.24mg	8mg per day for Men 19-50 years
Magnesium	10.5% 44mg	20% 83.6mg	420mg per day for Men 19-50 years
Manganese	27.7% 0.64mg	69.6% 1.6mg	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	22% 153mg	39.7% 278mg	700mg per day for Men 19-50 years
Potassium	5.63% 191mg	8.42% 286mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	29.8% 447mg	1.8% 27mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	26% 2.85mg	11mg per day for Men 19-50 years
Water	0.16% 5.8g	0.2% 7.23g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched vs Crackers, melba toast, plain, without salt:

• Crackers, melba toast, plain, without salt contain 7 times more Vitamin B1, 4.6 times more Vitamin B2, 8.7 times more Vitamin B3, 3 times more Vitamin B5, 1.8 times more Vitamin B6 and 13.8 times more Vitamin B9 than Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched.
• Both Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched as well as Crackers, melba toast, plain, without salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 5 oz.

Comparing minerals per 5 ounces for Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched vs Crackers, melba toast, plain, without salt:

• Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched have 16.6 times more Sodium than Crackers, melba toast, plain, without salt.
• While Crackers, melba toast, plain, without salt contain 3.7 times more Calcium, 1.4 times more Copper, 3.7 times more Iron, 1.9 times more Magnesium, 2.5 times more Manganese, 1.8 times more Phosphorus, 1.5 times more Potassium and 3.1 times more Zinc than Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched.

Comparison of macro-nutrients per 5 ounces:

• Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched have 1.2 times more Energy, 7.1 times more Fat, 16.8 times more Saturated Fat, 1.7 times more Omega 3 and 1.9 times more Omega 6 than Crackers, melba toast, plain, without salt.
• While Crackers, melba toast, plain, without salt contain 2.5 times more Fiber and 2.2 times more Protein than Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched.
• Both Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched and Crackers, melba toast, plain, without salt have similar amounts of Carbohydrate per 5 oz.
• Both Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched as well as Crackers, melba toast, plain, without salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.