Comparing Nutrients in 5 ounces Crackers, flavored, fish-shaped VS Cookies, chocolate, made with rice cereal

Macros Ratio

	Protein	Fat	Carbs
Crackers, flavored, fish-shaped	9%	34%	57%
Cookies, chocolate, made with rice cereal	3%	40%	57%

Macro Nutrients

	Crackers, flavored, fish-shaped	Cookies, chocolate, made with rice cereal	Recommended Dietary Allowance
Energy	22.6% 656kcal	21.5% 624kcal	2900kcal per day for Men 19-50 years
Fat	26% 25g	28.3% 27.4g	97g per day for Men 19-50 years
Saturated Fat	9.12% 2.9g	50% 16g	32g per day for Men 19-50 years
Omega 3	37.3% 0.6g	13.6% 0.22g	1.6g per day for Men 19-50 years
Omega 6	29% 4.93g	24% 4.05g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71.6% 93g	69% 89.7g	130g per day for Men 19-50 years
Sugars	2.3% 1.67g	79% 57g	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	0.18% 0.13g	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	% 0.43g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	11.6% 4.4g	5.97% 2.27g	38g per day for Men 19-50 years
Protein	25.7% 14.4g	8.18% 4.58g	56g per day for Men 19-50 years

Vitamins

	Crackers, flavored, fish-shaped	Cookies, chocolate, made with rice cereal	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	96% 1.15mg	41% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56% 0.73mg	43.7% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56.8% 9.1mg	31.4% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.8% 0.94mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.27% 0.12mg	35.8% 0.46mg	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	54.2% 217μg	8.5% 34μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	4.13% 0.099μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	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	34.8% 5.2mg	18.5% 2.78mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.7% 39.3μg	4.72% 5.67μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, flavored, fish-shaped	Cookies, chocolate, made with rice cereal	Recommended Dietary Allowance
Calcium	11.8% 118mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	28.3% 0.26mg	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	81% 6.5mg	44% 3.53mg	8mg per day for Men 19-50 years
Magnesium	8.44% 35.4mg	13% 54mg	420mg per day for Men 19-50 years
Manganese	35% 0.8mg	NA	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	34% 237mg	19.4% 136mg	700mg per day for Men 19-50 years
Potassium	9.34% 318mg	9.46% 322mg	3400mg per day for Men 19-50 years
Selenium	10.3% 5.67μg	24% 13μg	55μg per day for Men 19-50 years
Sodium	92% 1375mg	20% 298mg	1500mg per day for Men 19-50 years
Zinc	14% 1.55mg	8.63% 0.95mg	11mg per day for Men 19-50 years
Water	0.13% 4.85g	0.5% 18.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, flavored, fish-shaped VS Cookies, chocolate, made with rice cereal per 5 oz

Compare the macro and micronutrient content in 5 oz of Crackers, flavored, fish-shaped versus 5 oz of Cookies, chocolate, made with rice cereal to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Crackers, flavored, fish-shaped vs Cookies, chocolate, made with rice cereal:

• 5 ounces of Crackers, flavored, fish-shaped have 2.3 times more Vitamin B1, 1.3 times more Vitamin B2, 1.8 times more Vitamin B3, 6.4 times more Vitamin B9, 1.9 times more Vitamin E and 6.9 times more Vitamin K than Cookies, chocolate, made with rice cereal.
• While 5 oz of Cookies, chocolate, made with rice cereal contain 3.9 times more Vitamin B6 than Crackers, flavored, fish-shaped.

Comparing minerals per 5 ounces for Crackers, flavored, fish-shaped vs Cookies, chocolate, made with rice cereal:

• 5 ounces of Crackers, flavored, fish-shaped have 2.6 times more Calcium, 1.8 times more Iron, 1.7 times more Phosphorus, 4.6 times more Sodium and 1.6 times more Zinc than Cookies, chocolate, made with rice cereal.
• While 5 oz of Cookies, chocolate, made with rice cereal contain 1.3 times more Copper, 1.5 times more Magnesium and 2.3 times more Selenium than Crackers, flavored, fish-shaped.
• Both Crackers, flavored, fish-shaped and Cookies, chocolate, made with rice cereal contain similar levels of Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Crackers, flavored, fish-shaped have 2.7 times more Omega 3, 1.2 times more Omega 6, 1.9 times more Fiber and 3.1 times more Protein than Cookies, chocolate, made with rice cereal.
• While 5 oz of Cookies, chocolate, made with rice cereal contain 5.5 times more Saturated Fat and 34.2 times more Sugars than Crackers, flavored, fish-shaped.
• Both Crackers, flavored, fish-shaped and Cookies, chocolate, made with rice cereal offer comparable quantities of Energy, Fat and Carbohydrate per five ounces.