Comparing Nutrients in 5 ounces Cookies, shortbread, reduced fat VS Crackers, standard snack-type, with whole wheat

Macros Ratio

	Protein	Fat	Carbs
Cookies, shortbread, reduced fat	5%	28%	67%
Crackers, standard snack-type, with whole wheat	6%	35%	59%

Macro Nutrients

	Cookies, shortbread, reduced fat	Crackers, standard snack-type, with whole wheat	Recommended Dietary Allowance
Energy	22% 639kcal	22.6% 656kcal	2900kcal per day for Men 19-50 years
Fat	20.5% 20g	26% 25.3g	97g per day for Men 19-50 years
Saturated Fat	20.8% 6.65g	19.2% 6.16g	32g per day for Men 19-50 years
Omega 3	14.8% 0.24g	79% 1.26g	1.6g per day for Men 19-50 years
Omega 6	44.3% 7.52g	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	83% 108g	74.5% 97g	130g per day for Men 19-50 years
Sugars	42.3% 30.7g	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	0.59% 0.43g	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	% 0.51g	% 0.34g	g per day for Men 19-50 years
Sucrose	% 29.8g	% 13.7g	g per day for Men 19-50 years
Fiber	4.85% 1.84g	18.3% 6.95g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	18.5% 10.3g	56g per day for Men 19-50 years

Vitamins

	Cookies, shortbread, reduced fat	Crackers, standard snack-type, with 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	41.7% 0.5mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.2% 0.45mg	26.5% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.64mg	39.5% 6.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.46mg	13.5% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.74% 0.1mg	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	28.7% 115μg	20.6% 82.2μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	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% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	23% 3.46mg	27.4% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.13% 4.96μg	16.8% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, shortbread, reduced fat	Crackers, standard snack-type, with whole wheat	Recommended Dietary Allowance
Calcium	1.84% 18.4mg	23.7% 237mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	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	53% 4.22mg	64.7% 5.17mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	16% 66.6mg	420mg per day for Men 19-50 years
Manganese	24.2% 0.56mg	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	13.4% 94mg	72% 505mg	700mg per day for Men 19-50 years
Potassium	3.67% 125mg	8.7% 296mg	3400mg per day for Men 19-50 years
Selenium	16% 8.8μg	22.4% 12.3μg	55μg per day for Men 19-50 years
Sodium	54% 809mg	70.7% 1060mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	14.3% 1.57mg	11mg per day for Men 19-50 years
Water	0.14% 5.1g	0.1% 3.87g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, shortbread, reduced fat VS Crackers, standard snack-type, with whole wheat per 5 oz

Compare the macro and micronutrient content in 5 oz of Cookies, shortbread, reduced fat 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, shortbread, reduced fat vs Crackers, standard snack-type, with whole wheat:

• 5 ounces of Cookies, shortbread, reduced fat have 1.3 times more Vitamin B2 and 1.4 times more Vitamin B9 than Crackers, standard snack-type, with whole wheat.
• While 5 oz of Crackers, standard snack-type, with whole wheat contain 1.4 times more Vitamin B3, 1.5 times more Vitamin B5, 2.5 times more Vitamin B6 and 4.1 times more Vitamin K than Cookies, shortbread, reduced fat.
• Both Cookies, shortbread, reduced fat and Crackers, standard snack-type, with whole wheat provide similar amounts of Vitamin B1 and Vitamin E per five ounces.
• Both Cookies, shortbread, reduced fat 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, shortbread, reduced fat vs Crackers, standard snack-type, with whole wheat:

• 5 oz of Crackers, standard snack-type, with whole wheat contain 12.8 times more Calcium, 2.2 times more Copper, 3.4 times more Magnesium, 2.3 times more Manganese, 5.4 times more Phosphorus, 2.4 times more Potassium, 1.4 times more Selenium, 1.3 times more Sodium and 2.3 times more Zinc than Cookies, shortbread, reduced fat.
• Both Cookies, shortbread, reduced fat and Crackers, standard snack-type, with whole wheat contain similar levels of Iron per five ounces.
• 5 ounces of Cookies, shortbread, reduced fat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cookies, shortbread, reduced fat have 2.1 times more Sugars than Crackers, standard snack-type, with whole wheat.
• While 5 oz of Crackers, standard snack-type, with whole wheat contain 1.3 times more Fat, 5.3 times more Omega 3, 1.3 times more Omega 6, 3.8 times more Fiber and 1.4 times more Protein than Cookies, shortbread, reduced fat.
• Both Cookies, shortbread, reduced fat and Crackers, standard snack-type, with whole wheat offer comparable quantities of Energy, Saturated Fat and Carbohydrate per five ounces.