Comparing Nutrients in 5 ounces Crackers, matzo, plain VS Cookies, sugar wafer, with creme filling, sugar free

Macros Ratio

	Protein	Fat	Carbs
Crackers, matzo, plain	10%	3%	87%
Cookies, sugar wafer, with creme filling, sugar free	3%	48%	49%

Macro Nutrients

	Crackers, matzo, plain	Cookies, sugar wafer, with creme filling, sugar free	Recommended Dietary Allowance
Energy	19.3% 560kcal	26% 753kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	41.7% 40.5g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	19% 6.03g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	66% 1.05g	1.6g per day for Men 19-50 years
Omega 6	4.75% 0.81g	83.4% 14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	72.2% 94g	130g per day for Men 19-50 years
Sugars	0.57% 0.41g	0% 0g	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	11% 4.25g	53.3% 20.3g	38g per day for Men 19-50 years
Protein	25.3% 14g	9.04% 5.06g	56g per day for Men 19-50 years

Vitamins

	Crackers, matzo, plain	Cookies, sugar wafer, with creme filling, sugar free	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45.7% 0.55mg	28.3% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.7% 0.41mg	16.4% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.5% 5.5mg	16% 2.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.6% 0.63mg	2.78% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.5% 0.16mg	0.98% 0.013mg	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	6.02% 24μg	15% 59.5μg	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	0.57% 0.085mg	29% 4.37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.43μg	3.07% 3.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, matzo, plain	Cookies, sugar wafer, with creme filling, sugar free	Recommended Dietary Allowance
Calcium	1.84% 18.4mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	9.45% 0.085mg	6% 0.054mg	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	56% 4.48mg	23% 1.83mg	8mg per day for Men 19-50 years
Magnesium	8.44% 35.4mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	40% 0.92mg	15.7% 0.36mg	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	18% 126mg	8.1% 56.7mg	700mg per day for Men 19-50 years
Potassium	4.67% 159mg	2.38% 80.8mg	3400mg per day for Men 19-50 years
Selenium	95% 52.3μg	16.2% 8.93μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	6.7% 101mg	1500mg per day for Men 19-50 years
Zinc	8.76% 0.96mg	2.58% 0.28mg	11mg per day for Men 19-50 years
Water	0.16% 6.1g	0.027% 0.99g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Crackers, matzo, plain have 1.6 times more Vitamin B1, 1.9 times more Vitamin B2, 2.2 times more Vitamin B3, 4.5 times more Vitamin B5 and 12.8 times more Vitamin B6 than Cookies, sugar wafer, with creme filling, sugar free.
• While 5 oz of Cookies, sugar wafer, with creme filling, sugar free contain 2.5 times more Vitamin B9, 51.3 times more Vitamin E and 8.7 times more Vitamin K than Crackers, matzo, plain.
• 5 ounces of Crackers, matzo, plain have insufficient amounts of Vitamin E and Vitamin K
• 5 ounces of Cookies, sugar wafer, with creme filling, sugar free have insufficient amounts of Vitamin B5 and Vitamin B6
• Both Crackers, matzo, plain as well as Cookies, sugar wafer, with creme filling, sugar free have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

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

• 5 ounces of Crackers, matzo, plain have 1.6 times more Copper, 2.4 times more Iron, 3.6 times more Magnesium, 2.6 times more Manganese, 2.2 times more Phosphorus, 2 times more Potassium, 5.9 times more Selenium and 3.4 times more Zinc than Cookies, sugar wafer, with creme filling, sugar free.
• While 5 oz of Cookies, sugar wafer, with creme filling, sugar free contain more Sodium than Crackers, matzo, plain.
• 5 ounces of Cookies, sugar wafer, with creme filling, sugar free lack sufficient amounts of Magnesium, Potassium and Zinc
• Both Crackers, matzo, plain as well as Cookies, sugar wafer, with creme filling, sugar free lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Crackers, matzo, plain have 1.3 times more Carbohydrate and 2.8 times more Protein than Cookies, sugar wafer, with creme filling, sugar free.
• While 5 oz of Cookies, sugar wafer, with creme filling, sugar free contain 1.3 times more Energy, 20.4 times more Fat, 18.8 times more Saturated Fat, 23.2 times more Omega 3, 17.6 times more Omega 6 and 4.8 times more Fiber than Crackers, matzo, plain.