Comparing Nutrients in 5 ounces Crackers, whole grain, sandwich-type, with peanut butter filling VS Cookies, gluten-free, chocolate wafer

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole grain, sandwich-type, with peanut butter filling	12%	41%	47%
Cookies, gluten-free, chocolate wafer	3%	51%	46%

Macro Nutrients

	Crackers, whole grain, sandwich-type, with peanut butter filling	Cookies, gluten-free, chocolate wafer	Recommended Dietary Allowance
Energy	22.7% 659kcal	26.4% 767kcal	2900kcal per day for Men 19-50 years
Fat	31% 30g	44.5% 43g	97g per day for Men 19-50 years
Saturated Fat	20% 6.4g	67.8% 21.7g	32g per day for Men 19-50 years
Omega 3	42.3% 0.68g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	33.5% 5.7g	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	59.5% 77.4g	68.5% 89g	130g per day for Men 19-50 years
Sugars	18.4% 13.3g	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	35% 13.3g	5.97% 2.27g	38g per day for Men 19-50 years
Protein	35.7% 20g	10.3% 5.75g	56g per day for Men 19-50 years

Vitamins

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

Minerals

	Crackers, whole grain, sandwich-type, with peanut butter filling	Cookies, gluten-free, chocolate wafer	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	48.7% 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	54.4% 4.35mg	65% 5.2mg	8mg per day for Men 19-50 years
Magnesium	36% 152mg	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	52% 363mg	29% 204mg	700mg per day for Men 19-50 years
Potassium	13.8% 468mg	14% 482mg	3400mg per day for Men 19-50 years
Selenium	48% 26.5μg	NA	55μg per day for Men 19-50 years
Sodium	60% 900mg	11.5% 173mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	0.28% 10.4g	0.052% 1.94g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, whole grain, sandwich-type, with peanut butter filling VS Cookies, gluten-free, chocolate wafer per 5 oz

Compare the macro and micronutrient content in 5 oz of Crackers, whole grain, sandwich-type, with peanut butter filling 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, whole grain, sandwich-type, with peanut butter filling vs Cookies, gluten-free, chocolate wafer:

• Both Crackers, whole grain, sandwich-type, with peanut butter filling and Cookies, gluten-free, chocolate wafer have similar amounts of vitamins per 5 oz

Comparing minerals per 5 ounces for Crackers, whole grain, sandwich-type, with peanut butter filling vs Cookies, gluten-free, chocolate wafer:

• 5 ounces of Crackers, whole grain, sandwich-type, with peanut butter filling have 2.6 times more Magnesium, 1.8 times more Phosphorus, 5.2 times more Sodium and 2.6 times more Zinc than Cookies, gluten-free, chocolate wafer.
• While 5 oz of Cookies, gluten-free, chocolate wafer contain 3.3 times more Calcium than Crackers, whole grain, sandwich-type, with peanut butter filling.
• Both Crackers, whole grain, sandwich-type, with peanut butter filling and Cookies, gluten-free, chocolate wafer contain similar levels of Copper, Iron and Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Crackers, whole grain, sandwich-type, with peanut butter filling have 3.9 times more Omega 3, 1.9 times more Omega 6, 5.9 times more Fiber and 3.5 times more Protein than Cookies, gluten-free, chocolate wafer.
• While 5 oz of Cookies, gluten-free, chocolate wafer contain 1.4 times more Fat, 3.4 times more Saturated Fat and 4.4 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, gluten-free, chocolate wafer offer comparable quantities of Energy and Carbohydrate per five ounces.