Comparing Nutrients in 5 ounces Crackers, toast thins, low sodium VS Cookies, chocolate, made with rice cereal

Macros Ratio

	Protein	Fat	Carbs
Crackers, toast thins, low sodium	6%	33%	61%
Cookies, chocolate, made with rice cereal	3%	40%	57%

Macro Nutrients

	Crackers, toast thins, low sodium	Cookies, chocolate, made with rice cereal	Recommended Dietary Allowance
Energy	21.6% 627kcal	21.5% 624kcal	2900kcal per day for Men 19-50 years
Fat	23.6% 23g	28.3% 27.4g	97g per day for Men 19-50 years
Saturated Fat	14.3% 4.57g	50% 16g	32g per day for Men 19-50 years
Omega 3	86% 1.37g	13.6% 0.22g	1.6g per day for Men 19-50 years
Omega 6	63.8% 11g	24% 4.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.8% 96g	69% 89.7g	130g per day for Men 19-50 years
Sugars	25.2% 18.3g	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	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	36% 13.7g	5.97% 2.27g	38g per day for Men 19-50 years
Protein	16.3% 9.14g	8.18% 4.58g	56g per day for Men 19-50 years

Vitamins

	Crackers, toast thins, low sodium	Cookies, chocolate, made with rice cereal	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	41% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	43.7% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.28mg	31.4% 5mg	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	33.3% 0.43mg	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	11.7% 46.8μg	8.5% 34μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	4.13% 0.099μg	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	16% 2.4mg	18.5% 2.78mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.6% 39μg	4.72% 5.67μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, toast thins, low sodium	Cookies, chocolate, made with rice cereal	Recommended Dietary Allowance
Calcium	0% 0mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	48.4% 0.44mg	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	61.7% 4.93mg	44% 3.53mg	8mg per day for Men 19-50 years
Magnesium	34.4% 145mg	13% 54mg	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	54% 377mg	19.4% 136mg	700mg per day for Men 19-50 years
Potassium	12.8% 434mg	9.46% 322mg	3400mg per day for Men 19-50 years
Selenium	119% 65.3μg	24% 13μg	55μg per day for Men 19-50 years
Sodium	16.7% 251mg	20% 298mg	1500mg per day for Men 19-50 years
Zinc	25% 2.75mg	8.63% 0.95mg	11mg per day for Men 19-50 years
Water	0.31% 11.5g	0.5% 18.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Crackers, toast thins, low sodium vs Cookies, chocolate, made with rice cereal:

• Crackers, toast thins, low sodium have 1.4 times more Vitamin B9 and 6.9 times more Vitamin K than Cookies, chocolate, made with rice cereal.
• While Cookies, chocolate, made with rice cereal contain 3.2 times more Vitamin B2 and more Vitamin B12 than Crackers, toast thins, low sodium.
• Both Crackers, toast thins, low sodium and Cookies, chocolate, made with rice cereal have similar amounts of Vitamin B1, Vitamin B3, Vitamin B6 and Vitamin E per 5 oz.
• Both Crackers, toast thins, low sodium as well as Cookies, chocolate, made with rice cereal have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Crackers, toast thins, low sodium vs Cookies, chocolate, made with rice cereal:

• Crackers, toast thins, low sodium have 1.7 times more Copper, 1.4 times more Iron, 2.7 times more Magnesium, 2.8 times more Phosphorus, 1.3 times more Potassium, 5 times more Selenium and 2.9 times more Zinc than Cookies, chocolate, made with rice cereal.
• While Cookies, chocolate, made with rice cereal contain more Calcium than Crackers, toast thins, low sodium.
• Both Crackers, toast thins, low sodium and Cookies, chocolate, made with rice cereal have similar amounts of Sodium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Crackers, toast thins, low sodium have 6.3 times more Omega 3, 2.7 times more Omega 6, 6.1 times more Fiber and 2 times more Protein than Cookies, chocolate, made with rice cereal.
• While Cookies, chocolate, made with rice cereal contain 3.5 times more Saturated Fat and 3.1 times more Sugars than Crackers, toast thins, low sodium.
• Both Crackers, toast thins, low sodium and Cookies, chocolate, made with rice cereal have similar amounts of Energy, Fat and Carbohydrate per 5 oz.
• Both Crackers, toast thins, low sodium as well as Cookies, chocolate, made with rice cereal have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.