Comparing Nutrients in 5 ounces Cookies, chocolate, made with rice cereal VS Crackers, flavored, fish-shaped

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate, made with rice cereal	3%	40%	57%
Crackers, flavored, fish-shaped	9%	34%	57%

Macro Nutrients

	Cookies, chocolate, made with rice cereal	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Energy	21.5% 624kcal	22.6% 656kcal	2900kcal per day for Men 19-50 years
Fat	28.3% 27.4g	26% 25g	97g per day for Men 19-50 years
Saturated Fat	50% 16g	9.12% 2.9g	32g per day for Men 19-50 years
Omega 3	13.6% 0.22g	37.3% 0.6g	1.6g per day for Men 19-50 years
Omega 6	24% 4.05g	29% 4.93g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	69% 89.7g	71.6% 93g	130g per day for Men 19-50 years
Sugars	79% 57g	2.3% 1.67g	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	0.18% 0.13g	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	% 0.43g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	5.97% 2.27g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	8.18% 4.58g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate, made with rice cereal	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41% 0.49mg	96% 1.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.7% 0.57mg	56% 0.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.4% 5mg	56.8% 9.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	18.8% 0.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.8% 0.46mg	9.27% 0.12mg	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	8.5% 34μg	54.2% 217μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.13% 0.099μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	18.5% 2.78mg	34.8% 5.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.72% 5.67μg	32.7% 39.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate, made with rice cereal	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	28.3% 0.26mg	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	44% 3.53mg	81% 6.5mg	8mg per day for Men 19-50 years
Magnesium	13% 54mg	8.44% 35.4mg	420mg per day for Men 19-50 years
Manganese	NA	35% 0.8mg	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	19.4% 136mg	34% 237mg	700mg per day for Men 19-50 years
Potassium	9.46% 322mg	9.34% 318mg	3400mg per day for Men 19-50 years
Selenium	24% 13μg	10.3% 5.67μg	55μg per day for Men 19-50 years
Sodium	20% 298mg	92% 1375mg	1500mg per day for Men 19-50 years
Zinc	8.63% 0.95mg	14% 1.55mg	11mg per day for Men 19-50 years
Water	0.5% 18.5g	0.13% 4.85g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cookies, chocolate, made with rice cereal vs Crackers, flavored, fish-shaped:

• Cookies, chocolate, made with rice cereal have 3.9 times more Vitamin B6 than Crackers, flavored, fish-shaped.
• While Crackers, flavored, fish-shaped contain 2.3 times more Vitamin B1, 1.3 times more Vitamin B2, 1.8 times more Vitamin B3, 6.4 times more Vitamin B9, 1.9 times more Vitamin E and 6.9 times more Vitamin K than Cookies, chocolate, made with rice cereal.

Comparing minerals per 5 ounces for Cookies, chocolate, made with rice cereal vs Crackers, flavored, fish-shaped:

• Cookies, chocolate, made with rice cereal have 1.3 times more Copper, 1.5 times more Magnesium and 2.3 times more Selenium than Crackers, flavored, fish-shaped.
• While Crackers, flavored, fish-shaped contain 2.6 times more Calcium, 1.8 times more Iron, 1.7 times more Phosphorus, 4.6 times more Sodium and 1.6 times more Zinc than Cookies, chocolate, made with rice cereal.
• Both Cookies, chocolate, made with rice cereal and Crackers, flavored, fish-shaped have similar amounts of Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Cookies, chocolate, made with rice cereal have 5.5 times more Saturated Fat and 34.2 times more Sugars than Crackers, flavored, fish-shaped.
• While Crackers, flavored, fish-shaped contain 2.7 times more Omega 3, 1.9 times more Fiber and 3.1 times more Protein than Cookies, chocolate, made with rice cereal.
• Both Cookies, chocolate, made with rice cereal and Crackers, flavored, fish-shaped have similar amounts of Energy, Fat, Omega 6 and Carbohydrate per 5 oz.
• Both Cookies, chocolate, made with rice cereal as well as Crackers, flavored, fish-shaped have insufficient amounts of Glucose and Sucrose in 5 oz.