Comparing Nutrients in 5 ounces Cookies, gluten-free, chocolate wafer VS Crackers, flavored, fish-shaped

Macros Ratio

	Protein	Fat	Carbs
Cookies, gluten-free, chocolate wafer	3%	51%	46%
Crackers, flavored, fish-shaped	9%	34%	57%

Macro Nutrients

	Cookies, gluten-free, chocolate wafer	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Energy	26.4% 767kcal	22.6% 656kcal	2900kcal per day for Men 19-50 years
Fat	44.5% 43g	26% 25g	97g per day for Men 19-50 years
Saturated Fat	67.8% 21.7g	9.12% 2.9g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	37.3% 0.6g	1.6g per day for Men 19-50 years
Omega 6	17.8% 3.02g	29% 4.93g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	68.5% 89g	71.6% 93g	130g per day for Men 19-50 years
Sugars	80% 58g	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	% 0g	% 0.43g	g per day for Men 19-50 years
Sucrose	% 52.6g	% 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	10.3% 5.75g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Cookies, gluten-free, chocolate wafer	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	96% 1.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	56% 0.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	56.8% 9.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.61mg	18.8% 0.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	54.2% 217μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	NA	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	34.8% 5.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	32.7% 39.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, gluten-free, chocolate wafer	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Calcium	15.5% 155mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	40.8% 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	65% 5.2mg	81% 6.5mg	8mg per day for Men 19-50 years
Magnesium	14% 58mg	8.44% 35.4mg	420mg per day for Men 19-50 years
Manganese	25.3% 0.58mg	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	29% 204mg	34% 237mg	700mg per day for Men 19-50 years
Potassium	14% 482mg	9.34% 318mg	3400mg per day for Men 19-50 years
Selenium	NA	10.3% 5.67μg	55μg per day for Men 19-50 years
Sodium	11.5% 173mg	92% 1375mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	14% 1.55mg	11mg per day for Men 19-50 years
Water	0.052% 1.94g	0.13% 4.85g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, gluten-free, chocolate wafer VS Crackers, flavored, fish-shaped per 5 oz

Compare the macro and micronutrient content in 5 oz of Cookies, gluten-free, chocolate wafer versus 5 oz of Crackers, flavored, fish-shaped to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 oz of Crackers, flavored, fish-shaped contain 1.5 times more Vitamin B5 than Cookies, gluten-free, chocolate wafer.

Comparing minerals per 5 ounces for Cookies, gluten-free, chocolate wafer vs Crackers, flavored, fish-shaped:

• 5 ounces of Cookies, gluten-free, chocolate wafer have 1.3 times more Calcium, 1.9 times more Copper, 1.6 times more Magnesium and 1.5 times more Potassium than Crackers, flavored, fish-shaped.
• While 5 oz of Crackers, flavored, fish-shaped contain 1.4 times more Manganese, 8 times more Sodium and 1.4 times more Zinc than Cookies, gluten-free, chocolate wafer.
• Both Cookies, gluten-free, chocolate wafer and Crackers, flavored, fish-shaped contain similar levels of Iron and Phosphorus per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cookies, gluten-free, chocolate wafer have 1.7 times more Fat, 7.4 times more Saturated Fat and 34.7 times more Sugars than Crackers, flavored, fish-shaped.
• While 5 oz of Crackers, flavored, fish-shaped contain 3.4 times more Omega 3, 1.6 times more Omega 6, 1.9 times more Fiber and 2.5 times more Protein than Cookies, gluten-free, chocolate wafer.
• Both Cookies, gluten-free, chocolate wafer and Crackers, flavored, fish-shaped offer comparable quantities of Energy and Carbohydrate per five ounces.