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

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched	4%	41%	55%
Crackers, saltines, unsalted tops (includes oyster, soda, soup)	9%	25%	66%

Macro Nutrients

	Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched	Crackers, saltines, unsalted tops (includes oyster, soda, soup)	Recommended Dietary Allowance
Energy	23.5% 682kcal	21.2% 615kcal	2900kcal per day for Men 19-50 years
Fat	33% 32g	17.2% 16.7g	97g per day for Men 19-50 years
Saturated Fat	33% 10.6g	13% 4.16g	32g per day for Men 19-50 years
Omega 3	11% 0.17g	7.6% 0.12g	1.6g per day for Men 19-50 years
Omega 6	18.7% 3.2g	13.3% 2.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73% 95g	78% 101g	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	11% 4.25g	38g per day for Men 19-50 years
Protein	13.7% 7.65g	23.3% 13g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched	Crackers, saltines, unsalted tops (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	66.7% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.54% 0.085mg	50.4% 0.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.2% 0.67mg	46.5% 7.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.5% 0.32mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	4.14% 0.054mg	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, saltines, unsalted tops (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	31.3% 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	17.7% 1.4mg	96% 7.65mg	8mg per day for Men 19-50 years
Magnesium	10.5% 44mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	27.7% 0.64mg	43% 0.99mg	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	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	5.63% 191mg	5.34% 181mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	29.8% 447mg	72.4% 1086mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	9.92% 1.1mg	11mg per day for Men 19-50 years
Water	0.16% 5.8g	0.16% 5.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched VS Crackers, saltines, unsalted tops (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, unsalted tops (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, unsalted tops (includes oyster, soda, soup):

• 5 ounces of Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched have 1.5 times more Vitamin B6 than Crackers, saltines, unsalted tops (includes oyster, soda, soup).
• While 5 oz of Crackers, saltines, unsalted tops (includes oyster, soda, soup) contain 9.6 times more Vitamin B1, 7.7 times more Vitamin B2, 11.1 times more Vitamin B3, 2 times more Vitamin B5 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, saltines, unsalted tops (includes oyster, soda, soup) have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in five ounces.

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

• 5 oz of Crackers, saltines, unsalted tops (includes oyster, soda, soup) contain 4.8 times more Calcium, 5.4 times more Iron, 1.5 times more Manganese and 2.4 times more Sodium than Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched.
• Both Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched and Crackers, saltines, unsalted tops (includes oyster, soda, soup) contain similar levels of Copper, Magnesium, Phosphorus, Potassium and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched have 1.9 times more Fat, 2.5 times more Saturated Fat, 1.4 times more Omega 3 and 1.4 times more Omega 6 than Crackers, saltines, unsalted tops (includes oyster, soda, soup).
• While 5 oz of Crackers, saltines, unsalted tops (includes oyster, soda, soup) contain 1.7 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, unsalted tops (includes oyster, soda, soup) offer comparable quantities of Energy, Carbohydrate and Fiber per five ounces.