Comparing Nutrients in 5 ounces Cookies, peanut butter sandwich, special dietary VS Crackers, matzo, plain

Macros Ratio

	Protein	Fat	Carbs
Cookies, peanut butter sandwich, special dietary	7%	56%	37%
Crackers, matzo, plain	10%	3%	87%

Macro Nutrients

	Cookies, peanut butter sandwich, special dietary	Crackers, matzo, plain	Recommended Dietary Allowance
Energy	26% 758kcal	19.3% 560kcal	2900kcal per day for Men 19-50 years
Fat	49.7% 48g	2.05% 2g	97g per day for Men 19-50 years
Saturated Fat	22% 7g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	49% 0.78g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	96% 16.2g	4.75% 0.81g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.4% 72g	91% 119g	130g per day for Men 19-50 years
Sugars	NA	0.57% 0.41g	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	NA	11% 4.25g	38g per day for Men 19-50 years
Protein	25.3% 14g	25.3% 14g	56g per day for Men 19-50 years

Vitamins

	Cookies, peanut butter sandwich, special dietary	Crackers, matzo, plain	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41% 0.49mg	45.7% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	31.7% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46.6% 7.45mg	34.5% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.4% 0.72mg	12.6% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.5% 0.11mg	12.5% 0.16mg	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	19% 76.5μg	6.02% 24μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.57% 0.085mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.35% 0.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, peanut butter sandwich, special dietary	Crackers, matzo, plain	Recommended Dietary Allowance
Calcium	6.1% 61mg	1.84% 18.4mg	1000mg per day for Men 19-50 years
Copper	42% 0.38mg	9.45% 0.085mg	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	45% 3.6mg	56% 4.48mg	8mg per day for Men 19-50 years
Magnesium	17.2% 72.3mg	8.44% 35.4mg	420mg per day for Men 19-50 years
Manganese	43.4% 1mg	40% 0.92mg	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	31% 218mg	18% 126mg	700mg per day for Men 19-50 years
Potassium	12.3% 417mg	4.67% 159mg	3400mg per day for Men 19-50 years
Selenium	9.02% 4.96μg	95% 52.3μg	55μg per day for Men 19-50 years
Sodium	39% 584mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	13.3% 1.46mg	8.76% 0.96mg	11mg per day for Men 19-50 years
Water	0.14% 5.24g	0.16% 6.1g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, peanut butter sandwich, special dietary VS Crackers, matzo, plain per 5 oz

Compare the macro and micronutrient content in 5 oz of Cookies, peanut butter sandwich, special dietary versus 5 oz of Crackers, matzo, plain to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cookies, peanut butter sandwich, special dietary vs Crackers, matzo, plain:

• 5 ounces of Cookies, peanut butter sandwich, special dietary have 1.4 times more Vitamin B3 and 3.2 times more Vitamin B9 than Crackers, matzo, plain.
• While 5 oz of Crackers, matzo, plain contain 2 times more Vitamin B2 and 1.5 times more Vitamin B6 than Cookies, peanut butter sandwich, special dietary.
• Both Cookies, peanut butter sandwich, special dietary and Crackers, matzo, plain provide similar amounts of Vitamin B1 and Vitamin B5 per five ounces.
• Both Cookies, peanut butter sandwich, special dietary as well as Crackers, matzo, plain have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in five ounces.

Comparing minerals per 5 ounces for Cookies, peanut butter sandwich, special dietary vs Crackers, matzo, plain:

• 5 ounces of Cookies, peanut butter sandwich, special dietary have 3.3 times more Calcium, 4.5 times more Copper, 2 times more Magnesium, 1.7 times more Phosphorus, 2.6 times more Potassium, more Sodium and 1.5 times more Zinc than Crackers, matzo, plain.
• While 5 oz of Crackers, matzo, plain contain 10.5 times more Selenium than Cookies, peanut butter sandwich, special dietary.
• Both Cookies, peanut butter sandwich, special dietary and Crackers, matzo, plain contain similar levels of Iron and Manganese per five ounces.
• 5 ounces of Crackers, matzo, plain lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cookies, peanut butter sandwich, special dietary have 1.4 times more Energy, 24.3 times more Fat, 21.8 times more Saturated Fat, 17.2 times more Omega 3 and 20.1 times more Omega 6 than Crackers, matzo, plain.
• While 5 oz of Crackers, matzo, plain contain 1.6 times more Carbohydrate than Cookies, peanut butter sandwich, special dietary.
• Both Cookies, peanut butter sandwich, special dietary and Crackers, matzo, plain offer comparable quantities of Protein per five ounces.