Comparing Nutrients in 5 ounces Crackers, whole grain, sandwich-type, with peanut butter filling VS Cookies, chocolate, made with rice cereal

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole grain, sandwich-type, with peanut butter filling	12%	41%	47%
Cookies, chocolate, made with rice cereal	3%	40%	57%

Macro Nutrients

	Crackers, whole grain, sandwich-type, with peanut butter filling	Cookies, chocolate, made with rice cereal	Recommended Dietary Allowance
Energy	22.7% 659kcal	21.5% 624kcal	2900kcal per day for Men 19-50 years
Fat	31% 30g	28.3% 27.4g	97g per day for Men 19-50 years
Saturated Fat	20% 6.4g	50% 16g	32g per day for Men 19-50 years
Omega 3	42.3% 0.68g	13.6% 0.22g	1.6g per day for Men 19-50 years
Omega 6	33.5% 5.7g	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	59.5% 77.4g	69% 89.7g	130g per day for Men 19-50 years
Sugars	18.4% 13.3g	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	35% 13.3g	5.97% 2.27g	38g per day for Men 19-50 years
Protein	35.7% 20g	8.18% 4.58g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole grain, sandwich-type, with peanut butter filling	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	39.5% 0.47mg	41% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.3% 0.33mg	43.7% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.6% 8.9mg	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	24% 0.31mg	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	26.2% 105μg	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	25% 3.73mg	18.5% 2.78mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.3% 6.38μg	4.72% 5.67μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole grain, sandwich-type, with peanut butter filling	Cookies, chocolate, made with rice cereal	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	48.7% 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	54.4% 4.35mg	44% 3.53mg	8mg per day for Men 19-50 years
Magnesium	36% 152mg	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	52% 363mg	19.4% 136mg	700mg per day for Men 19-50 years
Potassium	13.8% 468mg	9.46% 322mg	3400mg per day for Men 19-50 years
Selenium	48% 26.5μg	24% 13μg	55μg per day for Men 19-50 years
Sodium	60% 900mg	20% 298mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	8.63% 0.95mg	11mg per day for Men 19-50 years
Water	0.28% 10.4g	0.5% 18.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Crackers, whole grain, sandwich-type, with peanut butter filling vs Cookies, chocolate, made with rice cereal:

• Crackers, whole grain, sandwich-type, with peanut butter filling have 1.8 times more Vitamin B3, 3.1 times more Vitamin B9 and 1.3 times more Vitamin E than Cookies, chocolate, made with rice cereal.
• While Cookies, chocolate, made with rice cereal contain 1.7 times more Vitamin B2, 1.5 times more Vitamin B6 and more Vitamin B12 than Crackers, whole grain, sandwich-type, with peanut butter filling.
• Both Crackers, whole grain, sandwich-type, with peanut butter filling and Cookies, chocolate, made with rice cereal have similar amounts of Vitamin B1 and Vitamin K per 5 oz.
• Both Crackers, whole grain, sandwich-type, with peanut butter filling 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, whole grain, sandwich-type, with peanut butter filling vs Cookies, chocolate, made with rice cereal:

• Crackers, whole grain, sandwich-type, with peanut butter filling have 1.7 times more Copper, 1.2 times more Iron, 2.8 times more Magnesium, 2.7 times more Phosphorus, 1.5 times more Potassium, 2 times more Selenium, 3 times more Sodium and 3.1 times more Zinc than Cookies, chocolate, made with rice cereal.
• Both Crackers, whole grain, sandwich-type, with peanut butter filling and Cookies, chocolate, made with rice cereal have similar amounts of Calcium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Crackers, whole grain, sandwich-type, with peanut butter filling have 3.1 times more Omega 3, 1.4 times more Omega 6, 5.9 times more Fiber and 4.4 times more Protein than Cookies, chocolate, made with rice cereal.
• While Cookies, chocolate, made with rice cereal contain 2.5 times more Saturated Fat and 4.3 times more Sugars than Crackers, whole grain, sandwich-type, with peanut butter filling.
• Both Crackers, whole grain, sandwich-type, with peanut butter filling and Cookies, chocolate, made with rice cereal have similar amounts of Energy, Fat and Carbohydrate per 5 oz.
• Both Crackers, whole grain, sandwich-type, with peanut butter filling as well as Cookies, chocolate, made with rice cereal have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.