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

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole grain, sandwich-type, with peanut butter filling	12%	41%	47%
Cookies, gluten-free, lemon wafer	0%	42%	58%

Macro Nutrients

	Crackers, whole grain, sandwich-type, with peanut butter filling	Cookies, gluten-free, lemon wafer	Recommended Dietary Allowance
Energy	22.7% 659kcal	25% 730kcal	2900kcal per day for Men 19-50 years
Fat	31% 30g	35.3% 34.3g	97g per day for Men 19-50 years
Saturated Fat	20% 6.4g	46.5% 15g	32g per day for Men 19-50 years
Omega 3	42.3% 0.68g	8.7% 0.14g	1.6g per day for Men 19-50 years
Omega 6	33.5% 5.7g	21.3% 3.62g	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	81% 105g	130g per day for Men 19-50 years
Sugars	18.4% 13.3g	82.7% 60g	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	% 60g	g per day for Men 19-50 years
Fiber	35% 13.3g	0% 0g	38g per day for Men 19-50 years
Protein	35.7% 20g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole grain, sandwich-type, with peanut butter filling	Cookies, gluten-free, lemon 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	5.3% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.3% 0.33mg	8.07% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.6% 8.9mg	0.58% 0.092mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	0% 0mg	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	0% 0μg	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	29.5% 4.42mg	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, lemon wafer	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	1.28% 12.8mg	1000mg per day for Men 19-50 years
Copper	48.7% 0.44mg	0% 0mg	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	3.2% 0.26mg	8mg per day for Men 19-50 years
Magnesium	36% 152mg	1% 4.25mg	420mg per day for Men 19-50 years
Manganese	NA	1.17% 0.027mg	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	7.9% 55.3mg	700mg per day for Men 19-50 years
Potassium	13.8% 468mg	1.5% 51mg	3400mg per day for Men 19-50 years
Selenium	48% 26.5μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	60% 900mg	10.5% 157mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	0.39% 0.043mg	11mg per day for Men 19-50 years
Water	0.28% 10.4g	0.043% 1.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, whole grain, sandwich-type, with peanut butter filling VS Cookies, gluten-free, lemon 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, lemon 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, lemon wafer:

• 5 ounces of Crackers, whole grain, sandwich-type, with peanut butter filling have 7.4 times more Vitamin B1, 3.1 times more Vitamin B2, 96.6 times more Vitamin B3, more Vitamin B6 and more Vitamin B9 than Cookies, gluten-free, lemon wafer.
• Both Crackers, whole grain, sandwich-type, with peanut butter filling and Cookies, gluten-free, lemon wafer provide similar amounts of Vitamin E per five ounces.
• 5 ounces of Cookies, gluten-free, lemon wafer have insufficient amounts of Vitamin B3, Vitamin B6 and Vitamin B9

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

• 5 ounces of Crackers, whole grain, sandwich-type, with peanut butter filling have 3.7 times more Calcium, more Copper, 17.1 times more Iron, 35.7 times more Magnesium, 6.6 times more Phosphorus, 9.2 times more Potassium, more Selenium, 5.7 times more Sodium and 68.3 times more Zinc than Cookies, gluten-free, lemon wafer.
• 5 ounces of Cookies, gluten-free, lemon wafer lack sufficient amounts of Calcium, Copper, Magnesium, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Crackers, whole grain, sandwich-type, with peanut butter filling have 4.9 times more Omega 3, 1.6 times more Omega 6, more Fiber and more Protein than Cookies, gluten-free, lemon wafer.
• While 5 oz of Cookies, gluten-free, lemon wafer contain 2.3 times more Saturated Fat, 1.4 times more Carbohydrate and 4.5 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, lemon wafer offer comparable quantities of Energy and Fat per five ounces.
• 5 ounces of Cookies, gluten-free, lemon wafer provide inadequate amounts of Fiber and Protein