Comparing Nutrients in 5 ounces Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched VS Crackers, saltines, low salt (includes oyster, soda, soup)

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched	4%	41%	55%
Crackers, saltines, low salt (includes oyster, soda, soup)	9%	19%	72%

Macro Nutrients

	Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched	Crackers, saltines, low salt (includes oyster, soda, soup)	Recommended Dietary Allowance
Energy	23.5% 682kcal	20.6% 597kcal	2900kcal per day for Men 19-50 years
Fat	33% 32g	13% 12.5g	97g per day for Men 19-50 years
Saturated Fat	33% 10.6g	8.86% 2.84g	32g per day for Men 19-50 years
Omega 3	11% 0.17g	38.7% 0.62g	1.6g per day for Men 19-50 years
Omega 6	18.7% 3.2g	30.2% 5.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73% 95g	81% 105g	130g per day for Men 19-50 years
Sugars	NA	4.34% 3.15g	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	0.45% 0.33g	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	% 0.33g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	9.33% 3.54g	11% 4.1g	38g per day for Men 19-50 years
Protein	13.7% 7.65g	24% 13.5g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched	Crackers, saltines, low salt (includes oyster, soda, soup)	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	72% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.54% 0.085mg	36% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.2% 0.67mg	46.4% 7.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.5% 0.32mg	13.5% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	6.54% 0.085mg	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	49.6% 198μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.59% 0.014μg	5.3% 0.13μg	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	10.6% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	18% 22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched	Crackers, saltines, low salt (includes oyster, soda, soup)	Recommended Dietary Allowance
Calcium	3.54% 35.4mg	17% 169mg	1000mg per day for Men 19-50 years
Copper	33.4% 0.3mg	24.6% 0.22mg	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	91% 7.27mg	8mg per day for Men 19-50 years
Magnesium	10.5% 44mg	8.44% 35.4mg	420mg per day for Men 19-50 years
Manganese	27.7% 0.64mg	51.6% 1.2mg	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	22.5% 157mg	700mg per day for Men 19-50 years
Potassium	5.63% 191mg	30% 1026mg	3400mg per day for Men 19-50 years
Selenium	NA	16.5% 9.07μg	55μg per day for Men 19-50 years
Sodium	29.8% 447mg	18.7% 281mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	10.6% 1.16mg	11mg per day for Men 19-50 years
Water	0.16% 5.8g	0.15% 5.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched VS Crackers, saltines, low salt (includes oyster, soda, soup) per 5 oz

Compare the macro and micronutrient content in 5 oz of Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched versus 5 oz of Crackers, saltines, low salt (includes oyster, soda, soup) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched vs Crackers, saltines, low salt (includes oyster, soda, soup):

• 5 oz of Crackers, saltines, low salt (includes oyster, soda, soup) contain 10.4 times more Vitamin B1, 5.5 times more Vitamin B2, 11.1 times more Vitamin B3, 2.1 times more Vitamin B5, 15.6 times more Vitamin B9 and 9 times more Vitamin B12 than Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched.
• Both Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched and Crackers, saltines, low salt (includes oyster, soda, soup) provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched have insufficient amounts of Vitamin B12
• Both Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched as well as Crackers, saltines, low salt (includes oyster, soda, soup) have insufficient amounts of Vitamin A and Vitamin C in five ounces.

Comparing minerals per 5 ounces for Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched vs Crackers, saltines, low salt (includes oyster, soda, soup):

• 5 ounces of Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched have 1.4 times more Copper, 1.2 times more Magnesium and 1.6 times more Sodium than Crackers, saltines, low salt (includes oyster, soda, soup).
• While 5 oz of Crackers, saltines, low salt (includes oyster, soda, soup) contain 4.8 times more Calcium, 5.1 times more Iron, 1.9 times more Manganese, 5.4 times more Potassium and 1.3 times more Zinc than Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched.
• Both Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched and Crackers, saltines, low salt (includes oyster, soda, soup) contain similar levels of Phosphorus per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched have 2.6 times more Fat and 3.7 times more Saturated Fat than Crackers, saltines, low salt (includes oyster, soda, soup).
• While 5 oz of Crackers, saltines, low salt (includes oyster, soda, soup) contain 3.6 times more Omega 3, 1.6 times more Omega 6 and 1.8 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, saltines, low salt (includes oyster, soda, soup) offer comparable quantities of Energy, Carbohydrate and Fiber per five ounces.