Comparing Nutrients in 5 ounces Crackers, toast thins, low sodium VS Cookies, gluten-free, chocolate wafer

Macros Ratio

	Protein	Fat	Carbs
Crackers, toast thins, low sodium	6%	33%	61%
Cookies, gluten-free, chocolate wafer	3%	51%	46%

Macro Nutrients

	Crackers, toast thins, low sodium	Cookies, gluten-free, chocolate wafer	Recommended Dietary Allowance
Energy	21.6% 627kcal	26.4% 767kcal	2900kcal per day for Men 19-50 years
Fat	23.6% 23g	44.5% 43g	97g per day for Men 19-50 years
Saturated Fat	14.3% 4.57g	67.8% 21.7g	32g per day for Men 19-50 years
Omega 3	86% 1.37g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	63.8% 11g	17.8% 3.02g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	73.8% 96g	68.5% 89g	130g per day for Men 19-50 years
Sugars	25.2% 18.3g	80% 58g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 52.6g	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	10.3% 5.75g	56g per day for Men 19-50 years

Vitamins

	Crackers, toast thins, low sodium	Cookies, gluten-free, chocolate wafer	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.28mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	12% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.3% 0.43mg	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	11.7% 46.8μg	NA	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	NA	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	16% 2.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.6% 39μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, toast thins, low sodium	Cookies, gluten-free, chocolate wafer	Recommended Dietary Allowance
Calcium	0% 0mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	48.4% 0.44mg	40.8% 0.37mg	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	65% 5.2mg	8mg per day for Men 19-50 years
Magnesium	34.4% 145mg	14% 58mg	420mg per day for Men 19-50 years
Manganese	NA	25.3% 0.58mg	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	29% 204mg	700mg per day for Men 19-50 years
Potassium	12.8% 434mg	14% 482mg	3400mg per day for Men 19-50 years
Selenium	119% 65.3μg	NA	55μg per day for Men 19-50 years
Sodium	16.7% 251mg	11.5% 173mg	1500mg per day for Men 19-50 years
Zinc	25% 2.75mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	0.31% 11.5g	0.052% 1.94g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, toast thins, low sodium VS Cookies, gluten-free, chocolate wafer per 5 oz

Compare the macro and micronutrient content in 5 oz of Crackers, toast thins, low sodium versus 5 oz of Cookies, gluten-free, chocolate wafer to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Crackers, toast thins, low sodium vs Cookies, gluten-free, chocolate wafer:

• Both Crackers, toast thins, low sodium and Cookies, gluten-free, chocolate wafer have similar amounts of vitamins per 5 oz

Comparing minerals per 5 ounces for Crackers, toast thins, low sodium vs Cookies, gluten-free, chocolate wafer:

• 5 ounces of Crackers, toast thins, low sodium have 2.5 times more Magnesium, 1.8 times more Phosphorus, 1.5 times more Sodium and 2.5 times more Zinc than Cookies, gluten-free, chocolate wafer.
• While 5 oz of Cookies, gluten-free, chocolate wafer contain more Calcium than Crackers, toast thins, low sodium.
• Both Crackers, toast thins, low sodium and Cookies, gluten-free, chocolate wafer contain similar levels of Copper, Iron and Potassium per five ounces.
• 5 ounces of Crackers, toast thins, low sodium lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Crackers, toast thins, low sodium have 7.8 times more Omega 3, 3.6 times more Omega 6, 6.1 times more Fiber and 1.6 times more Protein than Cookies, gluten-free, chocolate wafer.
• While 5 oz of Cookies, gluten-free, chocolate wafer contain 1.9 times more Fat, 4.7 times more Saturated Fat and 3.2 times more Sugars than Crackers, toast thins, low sodium.
• Both Crackers, toast thins, low sodium and Cookies, gluten-free, chocolate wafer offer comparable quantities of Energy and Carbohydrate per five ounces.