Comparing Nutrients in 5 ounces Cookies, gluten-free, chocolate sandwich, with creme filling VS Crackers, flavored, fish-shaped

Macros Ratio

	Protein	Fat	Carbs
Cookies, gluten-free, chocolate sandwich, with creme filling	2%	34%	64%
Crackers, flavored, fish-shaped	9%	34%	57%

Macro Nutrients

	Cookies, gluten-free, chocolate sandwich, with creme filling	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Energy	23% 672kcal	22.6% 656kcal	2900kcal per day for Men 19-50 years
Fat	26% 25.4g	26% 25g	97g per day for Men 19-50 years
Saturated Fat	35% 11.2g	9.12% 2.9g	32g per day for Men 19-50 years
Omega 3	4.96% 0.079g	37.3% 0.6g	1.6g per day for Men 19-50 years
Omega 6	14.6% 2.47g	29% 4.93g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	83% 108g	71.6% 93g	130g per day for Men 19-50 years
Sugars	96% 69.5g	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	0% 0g	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	% 1.4g	% 0.43g	g per day for Men 19-50 years
Sucrose	% 67.5g	% 0g	g per day for Men 19-50 years
Fiber	9.33% 3.54g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	5.54% 3.1g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Cookies, gluten-free, chocolate sandwich, with creme filling	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	5.9% 0.071mg	96% 1.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.3% 0.11mg	56% 0.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.46% 0.55mg	56.8% 9.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.25% 0.21mg	18.8% 0.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	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	0% 0μg	54.2% 217μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	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	22% 3.27mg	34.8% 5.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30.2% 36.3μg	32.7% 39.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, gluten-free, chocolate sandwich, with creme filling	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Calcium	2.7% 27mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	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	49.8% 4mg	81% 6.5mg	8mg per day for Men 19-50 years
Magnesium	13.5% 56.7mg	8.44% 35.4mg	420mg per day for Men 19-50 years
Manganese	31.7% 0.73mg	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	14% 99mg	34% 237mg	700mg per day for Men 19-50 years
Potassium	6.55% 223mg	9.34% 318mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	10.3% 5.67μg	55μg per day for Men 19-50 years
Sodium	26% 390mg	92% 1375mg	1500mg per day for Men 19-50 years
Zinc	8.5% 0.94mg	14% 1.55mg	11mg per day for Men 19-50 years
Water	0.11% 4.03g	0.13% 4.85g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cookies, gluten-free, chocolate sandwich, with creme filling vs Crackers, flavored, fish-shaped:

• Crackers, flavored, fish-shaped contain 16.3 times more Vitamin B1, 6.8 times more Vitamin B2, 16.4 times more Vitamin B3, 4.4 times more Vitamin B5, more Vitamin B6, more Vitamin B9 and 1.6 times more Vitamin E than Cookies, gluten-free, chocolate sandwich, with creme filling.
• Both Cookies, gluten-free, chocolate sandwich, with creme filling and Crackers, flavored, fish-shaped have similar amounts of Vitamin K per 5 oz.

Comparing minerals per 5 ounces for Cookies, gluten-free, chocolate sandwich, with creme filling vs Crackers, flavored, fish-shaped:

• Cookies, gluten-free, chocolate sandwich, with creme filling have 1.9 times more Copper and 1.6 times more Magnesium than Crackers, flavored, fish-shaped.
• While Crackers, flavored, fish-shaped contain 4.4 times more Calcium, 1.6 times more Iron, 2.4 times more Phosphorus, 1.4 times more Potassium, more Selenium, 3.5 times more Sodium and 1.7 times more Zinc than Cookies, gluten-free, chocolate sandwich, with creme filling.
• Both Cookies, gluten-free, chocolate sandwich, with creme filling and Crackers, flavored, fish-shaped have similar amounts of Manganese per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Cookies, gluten-free, chocolate sandwich, with creme filling have 3.8 times more Saturated Fat and 41.5 times more Sugars than Crackers, flavored, fish-shaped.
• While Crackers, flavored, fish-shaped contain 7.5 times more Omega 3, 2 times more Omega 6 and 4.6 times more Protein than Cookies, gluten-free, chocolate sandwich, with creme filling.
• Both Cookies, gluten-free, chocolate sandwich, with creme filling and Crackers, flavored, fish-shaped have similar amounts of Energy, Fat, Carbohydrate and Fiber per 5 oz.
• Both Cookies, gluten-free, chocolate sandwich, with creme filling as well as Crackers, flavored, fish-shaped have insufficient amounts of Fructose, Glucose and Sucrose in 5 oz.