Comparing Nutrients in 5 ounces Crackers, standard snack-type, with whole wheat VS Cookies, shortbread, reduced fat

Macros Ratio

	Protein	Fat	Carbs
Crackers, standard snack-type, with whole wheat	6%	35%	59%
Cookies, shortbread, reduced fat	5%	28%	67%

Macro Nutrients

	Crackers, standard snack-type, with whole wheat	Cookies, shortbread, reduced fat	Recommended Dietary Allowance
Energy	22.6% 656kcal	22% 639kcal	2900kcal per day for Men 19-50 years
Fat	26% 25.3g	20.5% 20g	97g per day for Men 19-50 years
Saturated Fat	19.2% 6.16g	20.8% 6.65g	32g per day for Men 19-50 years
Omega 3	79% 1.26g	14.8% 0.24g	1.6g per day for Men 19-50 years
Omega 6	58.7% 9.97g	44.3% 7.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	74.5% 97g	83% 108g	130g per day for Men 19-50 years
Sugars	20.4% 14.8g	42.3% 30.7g	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	0.35% 0.26g	0.59% 0.43g	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	% 0.34g	% 0.51g	g per day for Men 19-50 years
Sucrose	% 13.7g	% 29.8g	g per day for Men 19-50 years
Fiber	18.3% 6.95g	4.85% 1.84g	38g per day for Men 19-50 years
Protein	18.5% 10.3g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Crackers, standard snack-type, with whole wheat	Cookies, shortbread, reduced fat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.5% 0.34mg	34.2% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.5% 6.3mg	29% 4.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.5% 0.67mg	9.1% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.6% 0.26mg	7.74% 0.1mg	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	20.6% 82.2μg	28.7% 115μg	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	27.4% 4.1mg	23% 3.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.8% 20μg	4.13% 4.96μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, standard snack-type, with whole wheat	Cookies, shortbread, reduced fat	Recommended Dietary Allowance
Calcium	23.7% 237mg	1.84% 18.4mg	1000mg per day for Men 19-50 years
Copper	31% 0.28mg	14% 0.13mg	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	64.7% 5.17mg	53% 4.22mg	8mg per day for Men 19-50 years
Magnesium	16% 66.6mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	56.5% 1.3mg	24.2% 0.56mg	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	72% 505mg	13.4% 94mg	700mg per day for Men 19-50 years
Potassium	8.7% 296mg	3.67% 125mg	3400mg per day for Men 19-50 years
Selenium	22.4% 12.3μg	16% 8.8μg	55μg per day for Men 19-50 years
Sodium	70.7% 1060mg	54% 809mg	1500mg per day for Men 19-50 years
Zinc	14.3% 1.57mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	0.1% 3.87g	0.14% 5.1g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, standard snack-type, with whole wheat VS Cookies, shortbread, reduced fat per 5 oz

Compare the macro and micronutrient content in 5 oz of Crackers, standard snack-type, with whole wheat versus 5 oz of Cookies, shortbread, reduced fat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Crackers, standard snack-type, with whole wheat vs Cookies, shortbread, reduced fat:

• 5 ounces of Crackers, standard snack-type, with whole wheat have 1.4 times more Vitamin B3, 1.5 times more Vitamin B5, 2.5 times more Vitamin B6 and 4.1 times more Vitamin K than Cookies, shortbread, reduced fat.
• While 5 oz of Cookies, shortbread, reduced fat contain 1.3 times more Vitamin B2 and 1.4 times more Vitamin B9 than Crackers, standard snack-type, with whole wheat.
• Both Crackers, standard snack-type, with whole wheat and Cookies, shortbread, reduced fat provide similar amounts of Vitamin B1 and Vitamin E per five ounces.
• Both Crackers, standard snack-type, with whole wheat as well as Cookies, shortbread, reduced fat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Crackers, standard snack-type, with whole wheat vs Cookies, shortbread, reduced fat:

• 5 ounces of Crackers, standard snack-type, with whole wheat have 12.8 times more Calcium, 2.2 times more Copper, 1.2 times more Iron, 3.4 times more Magnesium, 2.3 times more Manganese, 5.4 times more Phosphorus, 2.4 times more Potassium, 1.4 times more Selenium, 1.3 times more Sodium and 2.3 times more Zinc than Cookies, shortbread, reduced fat.
• 5 ounces of Cookies, shortbread, reduced fat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Crackers, standard snack-type, with whole wheat have 1.3 times more Fat, 5.3 times more Omega 3, 1.3 times more Omega 6, 3.8 times more Fiber and 1.4 times more Protein than Cookies, shortbread, reduced fat.
• While 5 oz of Cookies, shortbread, reduced fat contain 2.1 times more Sugars than Crackers, standard snack-type, with whole wheat.
• Both Crackers, standard snack-type, with whole wheat and Cookies, shortbread, reduced fat offer comparable quantities of Energy, Saturated Fat and Carbohydrate per five ounces.