Comparing Nutrients in 5 ounces Crackers, multigrain VS Cookie, butter or sugar, with chocolate icing or filling

Macros Ratio

	Protein	Fat	Carbs
Crackers, multigrain	6%	38%	56%
Cookie, butter or sugar, with chocolate icing or filling	3%	42%	55%

Macro Nutrients

	Crackers, multigrain	Cookie, butter or sugar, with chocolate icing or filling	Recommended Dietary Allowance
Energy	23.6% 683kcal	24.6% 713kcal	2900kcal per day for Men 19-50 years
Fat	30% 29g	34.3% 33.3g	97g per day for Men 19-50 years
Saturated Fat	14.6% 4.68g	65.6% 21g	32g per day for Men 19-50 years
Omega 3	121% 1.93g	31.6% 0.51g	1.6g per day for Men 19-50 years
Omega 6	87% 14.8g	39.4% 6.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.49% 1.4mg	290mg per day for Men 19-50 years
Carbohydrate	73.7% 96g	75% 98g	130g per day for Men 19-50 years
Sugars	23.5% 17g	66% 48g	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	13% 4.96g	7.1% 2.7g	38g per day for Men 19-50 years
Protein	18% 10g	10.4% 5.8g	56g per day for Men 19-50 years

Vitamins

	Crackers, multigrain	Cookie, butter or sugar, with chocolate icing or filling	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.4% 0.74mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	20.7% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.8mg	18.6% 2.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.8% 0.17mg	2.83% 0.037mg	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	36.5% 146μg	25% 101μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.77% 0.043μg	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	0.24% 1.4IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	16.5% 2.5mg	17% 2.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	42.5% 51μg	7.8% 9.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, multigrain	Cookie, butter or sugar, with chocolate icing or filling	Recommended Dietary Allowance
Calcium	2% 20mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	23.8% 0.21mg	57.5% 0.52mg	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	46% 3.67mg	43.2% 3.46mg	8mg per day for Men 19-50 years
Magnesium	9.8% 41mg	4.4% 18.4mg	420mg per day for Men 19-50 years
Manganese	NA	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	59% 414mg	15% 105mg	700mg per day for Men 19-50 years
Potassium	7.13% 242mg	9.76% 332mg	3400mg per day for Men 19-50 years
Selenium	67.3% 37μg	23% 12.8μg	55μg per day for Men 19-50 years
Sodium	83.4% 1252mg	28.4% 427mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	2.58% 0.28mg	11mg per day for Men 19-50 years
Water	0.096% 3.54g	0.077% 2.83g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Crackers, multigrain vs Cookie, butter or sugar, with chocolate icing or filling:

• Crackers, multigrain have 1.5 times more Vitamin B1, 1.5 times more Vitamin B2, 1.6 times more Vitamin B3, 4.5 times more Vitamin B6, 1.5 times more Vitamin B9 and 5.5 times more Vitamin K than Cookie, butter or sugar, with chocolate icing or filling.
• While Cookie, butter or sugar, with chocolate icing or filling contains more Vitamin B12 than Crackers, multigrain.
• Both Crackers, multigrain and Cookie, butter or sugar, with chocolate icing or filling have similar amounts of Vitamin E per 5 oz.
• Both Crackers, multigrain as well as Cookie, butter or sugar, with chocolate icing or filling have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Crackers, multigrain vs Cookie, butter or sugar, with chocolate icing or filling:

• Crackers, multigrain have 2.2 times more Magnesium, 3.9 times more Phosphorus, 2.9 times more Selenium, 2.9 times more Sodium and 4.9 times more Zinc than Cookie, butter or sugar, with chocolate icing or filling.
• While Cookie, butter or sugar, with chocolate icing or filling contains 1.4 times more Calcium, 2.4 times more Copper and 1.4 times more Potassium than Crackers, multigrain.
• Both Crackers, multigrain and Cookie, butter or sugar, with chocolate icing or filling have similar amounts of Iron per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Crackers, multigrain have 3.8 times more Omega 3, 2.2 times more Omega 6, 1.8 times more Fiber and 1.7 times more Protein than Cookie, butter or sugar, with chocolate icing or filling.
• While Cookie, butter or sugar, with chocolate icing or filling contains 4.5 times more Saturated Fat and 2.8 times more Sugars than Crackers, multigrain.
• Both Crackers, multigrain and Cookie, butter or sugar, with chocolate icing or filling have similar amounts of Energy, Fat and Carbohydrate per 5 oz.
• Both Crackers, multigrain as well as Cookie, butter or sugar, with chocolate icing or filling have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.