Comparing Nutrients in 5 ounces Rice crackers VS Cookie, butter or sugar, with chocolate icing or filling

Macros Ratio

	Protein	Fat	Carbs
Rice crackers	10%	11%	79%
Cookie, butter or sugar, with chocolate icing or filling	3%	42%	55%

Macro Nutrients

	Rice crackers	Cookie, butter or sugar, with chocolate icing or filling	Recommended Dietary Allowance
Energy	20.3% 590kcal	24.6% 713kcal	2900kcal per day for Men 19-50 years
Fat	7.3% 7.1g	34.3% 33.3g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	65.6% 21g	32g per day for Men 19-50 years
Omega 3	5.23% 0.084g	31.6% 0.51g	1.6g per day for Men 19-50 years
Omega 6	13% 2.24g	39.4% 6.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.49% 1.4mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	75% 98g	130g per day for Men 19-50 years
Sugars	0% 0g	66% 48g	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	0% 0g	7.1% 2.7g	38g per day for Men 19-50 years
Protein	25.3% 14g	10.4% 5.8g	56g per day for Men 19-50 years

Vitamins

	Rice crackers	Cookie, butter or sugar, with chocolate icing or filling	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51.5% 0.62mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	20.7% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49% 7.85mg	18.6% 2.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.4% 0.79mg	2.83% 0.037mg	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	7.8% 31μg	25% 101μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.77% 0.043μg	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	0.24% 1.4IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	12% 1.8mg	17% 2.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 2.98μg	7.8% 9.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rice crackers	Cookie, butter or sugar, with chocolate icing or filling	Recommended Dietary Allowance
Calcium	0% 0mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	47.4% 0.43mg	57.5% 0.52mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	0% 0mg	43.2% 3.46mg	8mg per day for Men 19-50 years
Magnesium	52.6% 221mg	4.4% 18.4mg	420mg per day for Men 19-50 years
Manganese	251% 5.77mg	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	73.3% 513mg	15% 105mg	700mg per day for Men 19-50 years
Potassium	10% 344mg	9.76% 332mg	3400mg per day for Men 19-50 years
Selenium	65.7% 36μg	23% 12.8μg	55μg per day for Men 19-50 years
Sodium	22% 330mg	28.4% 427mg	1500mg per day for Men 19-50 years
Zinc	28.3% 3.1mg	2.58% 0.28mg	11mg per day for Men 19-50 years
Water	0.004% 0.16g	0.077% 2.83g	3700g per day for Men 19-50 years

Nutrient Comparison: Rice crackers VS Cookie, butter or sugar, with chocolate icing or filling per 5 oz

Compare the macro and micronutrient content in 5 oz of Rice crackers versus 5 oz of Cookie, butter or sugar, with chocolate icing or filling to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Rice crackers vs Cookie, butter or sugar, with chocolate icing or filling:

• 5 ounces of Rice crackers have 1.3 times more Vitamin B1, 2.6 times more Vitamin B3 and 21.3 times more Vitamin B6 than Cookie, butter or sugar, with chocolate icing or filling.
• While 5 oz of Cookie, butter or sugar, with chocolate icing or filling contain 1.9 times more Vitamin B2, 3.2 times more Vitamin B9, 1.4 times more Vitamin E and 3.1 times more Vitamin K than Rice crackers.
• 5 ounces of Rice crackers have insufficient amounts of Vitamin K
• Both Rice crackers as well as Cookie, butter or sugar, with chocolate icing or filling have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Rice crackers vs Cookie, butter or sugar, with chocolate icing or filling:

• 5 ounces of Rice crackers have 12 times more Magnesium, 4.9 times more Phosphorus, 2.8 times more Selenium and 11 times more Zinc than Cookie, butter or sugar, with chocolate icing or filling.
• While 5 oz of Cookie, butter or sugar, with chocolate icing or filling contain more Iron and 1.3 times more Sodium than Rice crackers.
• Both Rice crackers and Cookie, butter or sugar, with chocolate icing or filling contain similar levels of Copper and Potassium per five ounces.
• 5 ounces of Rice crackers lack sufficient amounts of Iron
• 5 ounces of Cookie, butter or sugar, with chocolate icing or filling lack sufficient amounts of Zinc
• Both Rice crackers as well as Cookie, butter or sugar, with chocolate icing or filling lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Rice crackers have 1.2 times more Carbohydrate and 2.4 times more Protein than Cookie, butter or sugar, with chocolate icing or filling.
• While 5 oz of Cookie, butter or sugar, with chocolate icing or filling contain 4.7 times more Fat, more Saturated Fat, 6.1 times more Omega 3, 3 times more Omega 6, more Sugars and more Fiber than Rice crackers.
• Both Rice crackers and Cookie, butter or sugar, with chocolate icing or filling offer comparable quantities of Energy per five ounces.
• 5 ounces of Rice crackers provide inadequate amounts of Fiber