Comparing Nutrients in 5 ounces Cookies, sugar wafer, chocolate-covered VS Crackers, standard snack-type, with whole wheat

Macros Ratio

	Protein	Fat	Carbs
Cookies, sugar wafer, chocolate-covered	3%	47%	50%
Crackers, standard snack-type, with whole wheat	6%	35%	59%

Macro Nutrients

	Cookies, sugar wafer, chocolate-covered	Crackers, standard snack-type, with whole wheat	Recommended Dietary Allowance
Energy	25.7% 746kcal	22.6% 656kcal	2900kcal per day for Men 19-50 years
Fat	40.3% 39g	26% 25.3g	97g per day for Men 19-50 years
Saturated Fat	76.4% 24.4g	19.2% 6.16g	32g per day for Men 19-50 years
Omega 3	25.6% 0.41g	79% 1.26g	1.6g per day for Men 19-50 years
Omega 6	32.4% 5.5g	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	72% 94g	74.5% 97g	130g per day for Men 19-50 years
Sugars	101% 73.3g	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	12.7% 4.8g	18.3% 6.95g	38g per day for Men 19-50 years
Protein	8.73% 4.9g	18.5% 10.3g	56g per day for Men 19-50 years

Vitamins

	Cookies, sugar wafer, chocolate-covered	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	11% 0.13mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	26.5% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	39.5% 6.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	13.5% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.23% 0.068mg	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	5.3% 21.3μg	20.6% 82.2μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	8.86% 0.21μg	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	20.4% 3.06mg	27.4% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.15% 9.8μg	16.8% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, sugar wafer, chocolate-covered	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	41.7% 0.38mg	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	22% 1.76mg	64.7% 5.17mg	8mg per day for Men 19-50 years
Magnesium	15% 63.8mg	16% 66.6mg	420mg per day for Men 19-50 years
Manganese	NA	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	23.7% 166mg	72% 505mg	700mg per day for Men 19-50 years
Potassium	13% 441mg	8.7% 296mg	3400mg per day for Men 19-50 years
Selenium	14% 7.65μg	22.4% 12.3μg	55μg per day for Men 19-50 years
Sodium	13% 196mg	70.7% 1060mg	1500mg per day for Men 19-50 years
Zinc	7.86% 0.86mg	14.3% 1.57mg	11mg per day for Men 19-50 years
Water	0.066% 2.45g	0.1% 3.87g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, sugar wafer, chocolate-covered VS Crackers, standard snack-type, with whole wheat per 5 oz

Compare the macro and micronutrient content in 5 oz of Cookies, sugar wafer, chocolate-covered 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, sugar wafer, chocolate-covered vs Crackers, standard snack-type, with whole wheat:

• 5 ounces of Cookies, sugar wafer, chocolate-covered have more Vitamin B12 than Crackers, standard snack-type, with whole wheat.
• While 5 oz of Crackers, standard snack-type, with whole wheat contain 3.4 times more Vitamin B1, 6.9 times more Vitamin B3, 3.8 times more Vitamin B6, 3.9 times more Vitamin B9, 1.3 times more Vitamin E and 2.1 times more Vitamin K than Cookies, sugar wafer, chocolate-covered.
• Both Cookies, sugar wafer, chocolate-covered and Crackers, standard snack-type, with whole wheat provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Crackers, standard snack-type, with whole wheat have insufficient amounts of Vitamin B12
• Both Cookies, sugar wafer, chocolate-covered as well as Crackers, standard snack-type, with whole wheat have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cookies, sugar wafer, chocolate-covered vs Crackers, standard snack-type, with whole wheat:

• 5 ounces of Cookies, sugar wafer, chocolate-covered have 1.3 times more Copper and 1.5 times more Potassium than Crackers, standard snack-type, with whole wheat.
• While 5 oz of Crackers, standard snack-type, with whole wheat contain more Calcium, 2.9 times more Iron, 3 times more Phosphorus, 1.6 times more Selenium, 5.4 times more Sodium and 1.8 times more Zinc than Cookies, sugar wafer, chocolate-covered.
• Both Cookies, sugar wafer, chocolate-covered and Crackers, standard snack-type, with whole wheat contain similar levels of Magnesium per five ounces.
• 5 ounces of Cookies, sugar wafer, chocolate-covered lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cookies, sugar wafer, chocolate-covered have 1.5 times more Fat, 4 times more Saturated Fat and 5 times more Sugars than Crackers, standard snack-type, with whole wheat.
• While 5 oz of Crackers, standard snack-type, with whole wheat contain 3.1 times more Omega 3, 1.8 times more Omega 6, 1.4 times more Fiber and 2.1 times more Protein than Cookies, sugar wafer, chocolate-covered.
• Both Cookies, sugar wafer, chocolate-covered and Crackers, standard snack-type, with whole wheat offer comparable quantities of Energy and Carbohydrate per five ounces.