Comparing Nutrients in 5 ounces Cookies, oatmeal sandwich, with creme filling VS Crackers, standard snack-type, with whole wheat

Macros Ratio

	Protein	Fat	Carbs
Cookies, oatmeal sandwich, with creme filling	3%	41%	56%
Crackers, standard snack-type, with whole wheat	6%	35%	59%

Macro Nutrients

	Cookies, oatmeal sandwich, with creme filling	Crackers, standard snack-type, with whole wheat	Recommended Dietary Allowance
Energy	19.5% 564kcal	22.6% 656kcal	2900kcal per day for Men 19-50 years
Fat	26.7% 26g	26% 25.3g	97g per day for Men 19-50 years
Saturated Fat	23% 7.4g	19.2% 6.16g	32g per day for Men 19-50 years
Omega 3	39% 0.63g	79% 1.26g	1.6g per day for Men 19-50 years
Omega 6	58.3% 9.9g	58.7% 9.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60.6% 79g	74.5% 97g	130g per day for Men 19-50 years
Sugars	61.3% 44.5g	20.4% 14.8g	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	0.35% 0.26g	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	% 0.34g	g per day for Men 19-50 years
Sucrose	NA	% 13.7g	g per day for Men 19-50 years
Fiber	9.7% 3.7g	18.3% 6.95g	38g per day for Men 19-50 years
Protein	6.6% 3.7g	18.5% 10.3g	56g per day for Men 19-50 years

Vitamins

	Cookies, oatmeal sandwich, with creme filling	Crackers, standard snack-type, with whole wheat	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28% 0.33mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.16mg	26.5% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.62mg	39.5% 6.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.16% 0.41mg	13.5% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5% 0.065mg	19.6% 0.26mg	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	13.5% 54μg	20.6% 82.2μg	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	0.24% 1.4IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	21% 3.13mg	27.4% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.38% 7.65μg	16.8% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, oatmeal sandwich, with creme filling	Crackers, standard snack-type, with whole wheat	Recommended Dietary Allowance
Calcium	0% 0mg	23.7% 237mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	31% 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	33.3% 2.66mg	64.7% 5.17mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	16% 66.6mg	420mg per day for Men 19-50 years
Manganese	50.8% 1.17mg	56.5% 1.3mg	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% 133mg	72% 505mg	700mg per day for Men 19-50 years
Potassium	5.67% 193mg	8.7% 296mg	3400mg per day for Men 19-50 years
Selenium	17.5% 9.64μg	22.4% 12.3μg	55μg per day for Men 19-50 years
Sodium	47.2% 709mg	70.7% 1060mg	1500mg per day for Men 19-50 years
Zinc	8.63% 0.95mg	14.3% 1.57mg	11mg per day for Men 19-50 years
Water	0.85% 31.3g	0.1% 3.87g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, oatmeal sandwich, with creme filling VS Crackers, standard snack-type, with whole wheat per 5 oz

Compare the macro and micronutrient content in 5 oz of Cookies, oatmeal sandwich, with creme filling versus 5 oz of Crackers, standard snack-type, with whole wheat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cookies, oatmeal sandwich, with creme filling vs Crackers, standard snack-type, with whole wheat:

• 5 oz of Crackers, standard snack-type, with whole wheat contain 1.4 times more Vitamin B1, 2.2 times more Vitamin B2, 3.9 times more Vitamin B3, 1.6 times more Vitamin B5, 3.9 times more Vitamin B6, 1.5 times more Vitamin B9, 1.3 times more Vitamin E and 2.6 times more Vitamin K than Cookies, oatmeal sandwich, with creme filling.
• Both Cookies, oatmeal sandwich, with creme filling as well as Crackers, standard snack-type, with whole wheat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cookies, oatmeal sandwich, with creme filling vs Crackers, standard snack-type, with whole wheat:

• 5 oz of Crackers, standard snack-type, with whole wheat contain more Calcium, 1.4 times more Copper, 1.9 times more Iron, 1.3 times more Magnesium, 3.8 times more Phosphorus, 1.5 times more Potassium, 1.3 times more Selenium, 1.5 times more Sodium and 1.7 times more Zinc than Cookies, oatmeal sandwich, with creme filling.
• Both Cookies, oatmeal sandwich, with creme filling and Crackers, standard snack-type, with whole wheat contain similar levels of Manganese per five ounces.
• 5 ounces of Cookies, oatmeal sandwich, with creme filling lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cookies, oatmeal sandwich, with creme filling have 1.2 times more Saturated Fat and 3 times more Sugars than Crackers, standard snack-type, with whole wheat.
• While 5 oz of Crackers, standard snack-type, with whole wheat contain 2 times more Omega 3, 1.9 times more Fiber and 2.8 times more Protein than Cookies, oatmeal sandwich, with creme filling.
• Both Cookies, oatmeal sandwich, with creme filling and Crackers, standard snack-type, with whole wheat offer comparable quantities of Energy, Fat, Omega 6 and Carbohydrate per five ounces.