Comparing Nutrients in 5 ounces Crackers, saltines, fat-free, low-sodium VS Archway Home Style Cookies, Old Fashioned Windmill Cookies

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines, fat-free, low-sodium	11%	4%	85%
Archway Home Style Cookies, Old Fashioned Windmill Cookies	4%	34%	62%

Macro Nutrients

	Crackers, saltines, fat-free, low-sodium	Archway Home Style Cookies, Old Fashioned Windmill Cookies	Recommended Dietary Allowance
Energy	19.2% 557kcal	23% 663kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	25.6% 25g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	16.6% 5.3g	32g per day for Men 19-50 years
Omega 3	3.37% 0.054g	NA	1.6g per day for Men 19-50 years
Omega 6	5.4% 0.92g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.49% 1.4mg	290mg per day for Men 19-50 years
Carbohydrate	89.7% 117g	78.8% 102g	130g per day for Men 19-50 years
Sugars	0.74% 0.54g	64% 46.3g	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	10% 3.83g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	26.6% 15g	13% 7.33g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines, fat-free, low-sodium	Archway Home Style Cookies, Old Fashioned Windmill Cookies	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61% 0.73mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	64.3% 0.84mg	27.3% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.6% 8.1mg	26% 4.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.27% 0.12mg	NA	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	44% 176μg	29% 116μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.13% 0.17mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.8% 6.95μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines, fat-free, low-sodium	Archway Home Style Cookies, Old Fashioned Windmill Cookies	Recommended Dietary Allowance
Calcium	3.1% 31mg	5.1% 51mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	NA	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	137% 11mg	54.2% 4.34mg	8mg per day for Men 19-50 years
Magnesium	8.77% 37mg	NA	420mg per day for Men 19-50 years
Manganese	39.3% 0.9mg	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	23% 160mg	NA	700mg per day for Men 19-50 years
Potassium	4.8% 163mg	4.7% 160mg	3400mg per day for Men 19-50 years
Selenium	55% 30.3μg	NA	55μg per day for Men 19-50 years
Sodium	80.2% 1203mg	44.5% 668mg	1500mg per day for Men 19-50 years
Zinc	12% 1.33mg	NA	11mg per day for Men 19-50 years
Water	0.13% 4.8g	0.11% 4.25g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, saltines, fat-free, low-sodium VS Archway Home Style Cookies, Old Fashioned Windmill Cookies per 5 oz

Compare the macro and micronutrient content in 5 oz of Crackers, saltines, fat-free, low-sodium versus 5 oz of Archway Home Style Cookies, Old Fashioned Windmill Cookies to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Crackers, saltines, fat-free, low-sodium vs Archway Home Style Cookies, Old Fashioned Windmill Cookies:

• 5 ounces of Crackers, saltines, fat-free, low-sodium have 1.5 times more Vitamin B1, 2.4 times more Vitamin B2, 1.9 times more Vitamin B3 and 1.5 times more Vitamin B9 than Archway Home Style Cookies, Old Fashioned Windmill Cookies.
• Both Crackers, saltines, fat-free, low-sodium as well as Archway Home Style Cookies, Old Fashioned Windmill Cookies have insufficient amounts of Vitamin C in five ounces.

Comparing minerals per 5 ounces for Crackers, saltines, fat-free, low-sodium vs Archway Home Style Cookies, Old Fashioned Windmill Cookies:

• 5 ounces of Crackers, saltines, fat-free, low-sodium have 2.5 times more Iron and 1.8 times more Sodium than Archway Home Style Cookies, Old Fashioned Windmill Cookies.
• While 5 oz of Archway Home Style Cookies, Old Fashioned Windmill Cookies contain 1.6 times more Calcium than Crackers, saltines, fat-free, low-sodium.
• Both Crackers, saltines, fat-free, low-sodium and Archway Home Style Cookies, Old Fashioned Windmill Cookies contain similar levels of Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Crackers, saltines, fat-free, low-sodium have 1.5 times more Fiber and 2 times more Protein than Archway Home Style Cookies, Old Fashioned Windmill Cookies.
• While 5 oz of Archway Home Style Cookies, Old Fashioned Windmill Cookies contain 11 times more Fat, 15.4 times more Saturated Fat and 85.9 times more Sugars than Crackers, saltines, fat-free, low-sodium.
• Both Crackers, saltines, fat-free, low-sodium and Archway Home Style Cookies, Old Fashioned Windmill Cookies offer comparable quantities of Energy and Carbohydrate per five ounces.