Comparing Nutrients in 5 ounces Cookies, chocolate chip sandwich, with creme filling VS Crackers, water biscuits

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate chip sandwich, with creme filling	3%	37%	60%
Crackers, water biscuits	7%	17%	76%

Macro Nutrients

	Cookies, chocolate chip sandwich, with creme filling	Crackers, water biscuits	Recommended Dietary Allowance
Energy	20.8% 602kcal	18.8% 544kcal	2900kcal per day for Men 19-50 years
Fat	25.8% 25g	10.4% 10g	97g per day for Men 19-50 years
Saturated Fat	26% 8.34g	0% 0g	32g per day for Men 19-50 years
Omega 3	33% 0.53g	9.2% 0.15g	1.6g per day for Men 19-50 years
Omega 6	50% 8.53g	19.6% 3.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.3% 90g	79.4% 103g	130g per day for Men 19-50 years
Sugars	74.8% 54.2g	0% 0g	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	0% 0g	26.5% 10g	38g per day for Men 19-50 years
Protein	7.44% 4.17g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate chip sandwich, with creme filling	Crackers, water biscuits	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29% 0.35mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	4.03% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.2% 2.6mg	10.2% 1.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.07% 0.027mg	4.47% 0.058mg	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	20% 79.4μg	8.5% 34μg	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	17.4% 2.6mg	2.74% 0.41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.96% 5.95μg	2.13% 2.55μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate chip sandwich, with creme filling	Crackers, water biscuits	Recommended Dietary Allowance
Calcium	0% 0mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	33.2% 0.3mg	21% 0.19mg	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	18.8% 1.5mg	0% 0mg	8mg per day for Men 19-50 years
Magnesium	8.44% 35.4mg	6.75% 28.3mg	420mg per day for Men 19-50 years
Manganese	NA	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	12% 83.6mg	20.2% 142mg	700mg per day for Men 19-50 years
Potassium	3.9% 133mg	4.13% 140mg	3400mg per day for Men 19-50 years
Selenium	30.4% 16.7μg	80.7% 44.4μg	55μg per day for Men 19-50 years
Sodium	26.4% 395mg	54% 809mg	1500mg per day for Men 19-50 years
Zinc	8.9% 0.98mg	8.38% 0.92mg	11mg per day for Men 19-50 years
Water	0.57% 21g	0.42% 15.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cookies, chocolate chip sandwich, with creme filling vs Crackers, water biscuits:

• Cookies, chocolate chip sandwich, with creme filling have 2.2 times more Vitamin B1, 4.5 times more Vitamin B2, 1.6 times more Vitamin B3, 2.3 times more Vitamin B9, 6.3 times more Vitamin E and 2.3 times more Vitamin K than Crackers, water biscuits.
• While Crackers, water biscuits contain 2.2 times more Vitamin B6 than Cookies, chocolate chip sandwich, with creme filling.
• Both Cookies, chocolate chip sandwich, with creme filling as well as Crackers, water biscuits have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Cookies, chocolate chip sandwich, with creme filling vs Crackers, water biscuits:

• Cookies, chocolate chip sandwich, with creme filling have 1.6 times more Copper, more Iron and 1.3 times more Magnesium than Crackers, water biscuits.
• While Crackers, water biscuits contain 1.7 times more Phosphorus, 2.7 times more Selenium and 2 times more Sodium than Cookies, chocolate chip sandwich, with creme filling.
• Both Cookies, chocolate chip sandwich, with creme filling and Crackers, water biscuits have similar amounts of Potassium and Zinc per 5 oz.
• Both Cookies, chocolate chip sandwich, with creme filling as well as Crackers, water biscuits have insufficient amounts of Calcium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Cookies, chocolate chip sandwich, with creme filling have 2.5 times more Fat, more Saturated Fat, 3.6 times more Omega 3, 2.6 times more Omega 6 and more Sugars than Crackers, water biscuits.
• While Crackers, water biscuits contain more Fiber and 2.4 times more Protein than Cookies, chocolate chip sandwich, with creme filling.
• Both Cookies, chocolate chip sandwich, with creme filling and Crackers, water biscuits have similar amounts of Energy and Carbohydrate per 5 oz.
• Both Cookies, chocolate chip sandwich, with creme filling as well as Crackers, water biscuits have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.