Comparing Nutrients in 5 ounces Cookies, peanut butter sandwich, special dietary VS Crackers, matzo, whole-wheat

Macros Ratio

	Protein	Fat	Carbs
Cookies, peanut butter sandwich, special dietary	7%	56%	37%
Crackers, matzo, whole-wheat	14%	4%	82%

Macro Nutrients

	Cookies, peanut butter sandwich, special dietary	Crackers, matzo, whole-wheat	Recommended Dietary Allowance
Energy	26% 758kcal	17% 498kcal	2900kcal per day for Men 19-50 years
Fat	49.7% 48g	2.2% 2.13g	97g per day for Men 19-50 years
Saturated Fat	22% 7g	1.08% 0.34g	32g per day for Men 19-50 years
Omega 3	49% 0.78g	2.92% 0.047g	1.6g per day for Men 19-50 years
Omega 6	96% 16.2g	5.15% 0.88g	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	86% 112g	130g per day for Men 19-50 years
Sugars	NA	NA	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	44% 16.7g	38g per day for Men 19-50 years
Protein	25.3% 14g	33% 18.6g	56g per day for Men 19-50 years

Vitamins

	Cookies, peanut butter sandwich, special dietary	Crackers, matzo, whole-wheat	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	43% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	29.5% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46.6% 7.45mg	48% 7.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.4% 0.72mg	35% 1.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.5% 0.11mg	17.3% 0.23mg	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	12.4% 49.6μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, peanut butter sandwich, special dietary	Crackers, matzo, whole-wheat	Recommended Dietary Allowance
Calcium	6.1% 61mg	3.26% 32.6mg	1000mg per day for Men 19-50 years
Copper	42% 0.38mg	55% 0.5mg	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	82.4% 6.6mg	8mg per day for Men 19-50 years
Magnesium	17.2% 72.3mg	45.2% 190mg	420mg per day for Men 19-50 years
Manganese	43.4% 1mg	216% 4.96mg	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	61.8% 432mg	700mg per day for Men 19-50 years
Potassium	12.3% 417mg	13% 448mg	3400mg per day for Men 19-50 years
Selenium	9.02% 4.96μg	194% 106μg	55μg per day for Men 19-50 years
Sodium	39% 584mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	13.3% 1.46mg	33.6% 3.7mg	11mg per day for Men 19-50 years
Water	0.14% 5.24g	0.18% 6.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, peanut butter sandwich, special dietary VS Crackers, matzo, whole-wheat 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, whole-wheat 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, whole-wheat:

• 5 ounces of Cookies, peanut butter sandwich, special dietary have 1.5 times more Vitamin B9 than Crackers, matzo, whole-wheat.
• While 5 oz of Crackers, matzo, whole-wheat contain 1.8 times more Vitamin B2, 2.4 times more Vitamin B5 and 2 times more Vitamin B6 than Cookies, peanut butter sandwich, special dietary.
• Both Cookies, peanut butter sandwich, special dietary and Crackers, matzo, whole-wheat provide similar amounts of Vitamin B1 and Vitamin B3 per five ounces.
• Both Cookies, peanut butter sandwich, special dietary as well as Crackers, matzo, whole-wheat 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, whole-wheat:

• 5 ounces of Cookies, peanut butter sandwich, special dietary have 1.9 times more Calcium and 206 times more Sodium than Crackers, matzo, whole-wheat.
• While 5 oz of Crackers, matzo, whole-wheat contain 1.3 times more Copper, 1.8 times more Iron, 2.6 times more Magnesium, 5 times more Manganese, 2 times more Phosphorus, 21.5 times more Selenium and 2.5 times more Zinc than Cookies, peanut butter sandwich, special dietary.
• Both Cookies, peanut butter sandwich, special dietary and Crackers, matzo, whole-wheat contain similar levels of Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cookies, peanut butter sandwich, special dietary have 1.5 times more Energy, 22.7 times more Fat, 20.3 times more Saturated Fat, 16.7 times more Omega 3 and 18.5 times more Omega 6 than Crackers, matzo, whole-wheat.
• While 5 oz of Crackers, matzo, whole-wheat contain 1.6 times more Carbohydrate and 1.3 times more Protein than Cookies, peanut butter sandwich, special dietary.