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

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole grain, sandwich-type, with peanut butter filling	12%	41%	47%
Cookies, gluten-free, vanilla sandwich, with creme filling	2%	37%	61%

Macro Nutrients

	Crackers, whole grain, sandwich-type, with peanut butter filling	Cookies, gluten-free, vanilla sandwich, with creme filling	Recommended Dietary Allowance
Energy	22.7% 659kcal	24% 699kcal	2900kcal per day for Men 19-50 years
Fat	31% 30g	30% 29g	97g per day for Men 19-50 years
Saturated Fat	20% 6.4g	31% 9.93g	32g per day for Men 19-50 years
Omega 3	42.3% 0.68g	38% 0.61g	1.6g per day for Men 19-50 years
Omega 6	33.5% 5.7g	20% 3.4g	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	81.4% 106g	130g per day for Men 19-50 years
Sugars	18.4% 13.3g	91% 66g	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	0.74% 0.54g	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	% 1.25g	g per day for Men 19-50 years
Sucrose	NA	% 64.4g	g per day for Men 19-50 years
Fiber	35% 13.3g	1.87% 0.71g	38g per day for Men 19-50 years
Protein	35.7% 20g	6.73% 3.77g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole grain, sandwich-type, with peanut butter filling	Cookies, gluten-free, vanilla sandwich, with creme filling	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	NA	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, vanilla sandwich, with creme filling	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	48.7% 0.44mg	7.1% 0.064mg	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	6.02% 0.48mg	8mg per day for Men 19-50 years
Magnesium	36% 152mg	4.4% 18.4mg	420mg per day for Men 19-50 years
Manganese	NA	14% 0.32mg	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	4.38% 149mg	3400mg per day for Men 19-50 years
Selenium	48% 26.5μg	NA	55μg per day for Men 19-50 years
Sodium	60% 900mg	19% 285mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	2.96% 0.33mg	11mg per day for Men 19-50 years
Water	0.28% 10.4g	0.064% 2.37g	3700g per day for Men 19-50 years

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

• Both Crackers, whole grain, sandwich-type, with peanut butter filling and Cookies, gluten-free, vanilla sandwich, with creme filling 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, vanilla sandwich, with creme filling:

• 5 ounces of Crackers, whole grain, sandwich-type, with peanut butter filling have 2.4 times more Calcium, 6.9 times more Copper, 9 times more Iron, 8.2 times more Magnesium, 6.6 times more Phosphorus, 3.1 times more Potassium, 3.2 times more Sodium and 8.9 times more Zinc than Cookies, gluten-free, vanilla sandwich, with creme filling.
• 5 ounces of Cookies, gluten-free, vanilla sandwich, with creme filling lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Crackers, whole grain, sandwich-type, with peanut butter filling have 1.7 times more Omega 6, 18.8 times more Fiber and 5.3 times more Protein than Cookies, gluten-free, vanilla sandwich, with creme filling.
• While 5 oz of Cookies, gluten-free, vanilla sandwich, with creme filling contain 1.5 times more Saturated Fat, 1.4 times more Carbohydrate and 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, vanilla sandwich, with creme filling offer comparable quantities of Energy, Fat and Omega 3 per five ounces.
• 5 ounces of Cookies, gluten-free, vanilla sandwich, with creme filling provide inadequate amounts of Fiber