Comparing Nutrients in 5 ounces Cookies, sugar wafer, with creme filling, sugar free VS Crackers, crispbread, rye

Macros Ratio

	Protein	Fat	Carbs
Cookies, sugar wafer, with creme filling, sugar free	3%	48%	49%
Crackers, crispbread, rye	8%	3%	89%

Macro Nutrients

	Cookies, sugar wafer, with creme filling, sugar free	Crackers, crispbread, rye	Recommended Dietary Allowance
Energy	26% 753kcal	18% 519kcal	2900kcal per day for Men 19-50 years
Fat	41.7% 40.5g	1.9% 1.84g	97g per day for Men 19-50 years
Saturated Fat	19% 6.03g	0.64% 0.21g	32g per day for Men 19-50 years
Omega 3	66% 1.05g	7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	83.4% 14g	4% 0.68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72.2% 94g	89.6% 117g	130g per day for Men 19-50 years
Sugars	0% 0g	2.1% 1.5g	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	53.3% 20.3g	61.5% 23.4g	38g per day for Men 19-50 years
Protein	9.04% 5.06g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Cookies, sugar wafer, with creme filling, sugar free	Crackers, crispbread, rye	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.3% 0.34mg	28.7% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.4% 0.21mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.55mg	9.2% 1.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.78% 0.14mg	19% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.98% 0.013mg	23% 0.3mg	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	15% 59.5μg	16.7% 66.6μg	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	29% 4.37mg	7.65% 1.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.07% 3.7μg	7.1% 8.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, sugar wafer, with creme filling, sugar free	Crackers, crispbread, rye	Recommended Dietary Allowance
Calcium	0% 0mg	4.4% 44mg	1000mg per day for Men 19-50 years
Copper	6% 0.054mg	40% 0.36mg	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	23% 1.83mg	43% 3.44mg	8mg per day for Men 19-50 years
Magnesium	2.36% 9.92mg	26.3% 111mg	420mg per day for Men 19-50 years
Manganese	15.7% 0.36mg	153% 3.5mg	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	8.1% 56.7mg	54.5% 381mg	700mg per day for Men 19-50 years
Potassium	2.38% 80.8mg	13.3% 452mg	3400mg per day for Men 19-50 years
Selenium	16.2% 8.93μg	94% 52μg	55μg per day for Men 19-50 years
Sodium	6.7% 101mg	38.7% 581mg	1500mg per day for Men 19-50 years
Zinc	2.58% 0.28mg	30.8% 3.4mg	11mg per day for Men 19-50 years
Water	0.027% 0.99g	0.23% 8.65g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, sugar wafer, with creme filling, sugar free VS Crackers, crispbread, rye per 5 oz

Compare the macro and micronutrient content in 5 oz of Cookies, sugar wafer, with creme filling, sugar free versus 5 oz of Crackers, crispbread, rye to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cookies, sugar wafer, with creme filling, sugar free vs Crackers, crispbread, rye:

• 5 ounces of Cookies, sugar wafer, with creme filling, sugar free have 1.7 times more Vitamin B3 and 3.8 times more Vitamin E than Crackers, crispbread, rye.
• While 5 oz of Crackers, crispbread, rye contain 6.9 times more Vitamin B5, 23.3 times more Vitamin B6 and 2.3 times more Vitamin K than Cookies, sugar wafer, with creme filling, sugar free.
• Both Cookies, sugar wafer, with creme filling, sugar free and Crackers, crispbread, rye provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B9 per five ounces.
• 5 ounces of Cookies, sugar wafer, with creme filling, sugar free have insufficient amounts of Vitamin B5 and Vitamin B6
• Both Cookies, sugar wafer, with creme filling, sugar free as well as Crackers, crispbread, rye have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cookies, sugar wafer, with creme filling, sugar free vs Crackers, crispbread, rye:

• 5 oz of Crackers, crispbread, rye contain more Calcium, 6.7 times more Copper, 1.9 times more Iron, 11.1 times more Magnesium, 9.7 times more Manganese, 6.7 times more Phosphorus, 5.6 times more Potassium, 5.8 times more Selenium, 5.8 times more Sodium and 12 times more Zinc than Cookies, sugar wafer, with creme filling, sugar free.
• 5 ounces of Cookies, sugar wafer, with creme filling, sugar free lack sufficient amounts of Calcium, Magnesium, Potassium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cookies, sugar wafer, with creme filling, sugar free have 1.5 times more Energy, 22 times more Fat, 29.4 times more Saturated Fat, 9.4 times more Omega 3 and 20.9 times more Omega 6 than Crackers, crispbread, rye.
• While 5 oz of Crackers, crispbread, rye contain 2.2 times more Protein than Cookies, sugar wafer, with creme filling, sugar free.
• Both Cookies, sugar wafer, with creme filling, sugar free and Crackers, crispbread, rye offer comparable quantities of Carbohydrate and Fiber per five ounces.