Comparing Nutrients in 7 ounces Cookie, with peanut butter filling, chocolate-coated VS Crackers, multigrain

Macros Ratio

	Protein	Fat	Carbs
Cookie, with peanut butter filling, chocolate-coated	6%	57%	37%
Crackers, multigrain	6%	38%	56%

Macro Nutrients

	Cookie, with peanut butter filling, chocolate-coated	Crackers, multigrain	Recommended Dietary Allowance
Energy	38.5% 1115kcal	33% 957kcal	2900kcal per day for Men 19-50 years
Fat	72.2% 70g	41.7% 40.5g	97g per day for Men 19-50 years
Saturated Fat	119% 38g	20.5% 6.55g	32g per day for Men 19-50 years
Omega 3	30% 0.48g	169% 2.7g	1.6g per day for Men 19-50 years
Omega 6	70.7% 12g	122% 20.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80.8% 105g	103% 134g	130g per day for Men 19-50 years
Sugars	84.6% 61.3g	33% 24g	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	18.3% 6.95g	18.3% 6.95g	38g per day for Men 19-50 years
Protein	28.7% 16g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Cookie, with peanut butter filling, chocolate-coated	Crackers, multigrain	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.28mg	86% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.7% 0.18mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56% 8.93mg	42% 6.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.2% 0.96mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.6% 0.2mg	18% 0.23mg	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	31.3% 125μg	51% 204μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.83% 0.02μg	0% 0μg	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	57% 8.57mg	23% 3.47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.77% 9.33μg	59.5% 71.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookie, with peanut butter filling, chocolate-coated	Crackers, multigrain	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	129% 1.16mg	33.3% 0.3mg	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	52% 4.17mg	64.2% 5.14mg	8mg per day for Men 19-50 years
Magnesium	8.03% 33.7mg	13.7% 57.5mg	420mg per day for Men 19-50 years
Manganese	59% 1.35mg	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	10.5% 73.4mg	82.8% 579mg	700mg per day for Men 19-50 years
Potassium	12.7% 431mg	10% 339mg	3400mg per day for Men 19-50 years
Selenium	26.3% 14.5μg	94% 51.8μg	55μg per day for Men 19-50 years
Sodium	49% 736mg	117% 1752mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	17.7% 1.94mg	11mg per day for Men 19-50 years
Water	0.097% 3.57g	0.13% 4.96g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cookie, with peanut butter filling, chocolate-coated vs Crackers, multigrain:

• Cookie, with peanut butter filling, chocolate-coated has 1.3 times more Vitamin B3 and 2.5 times more Vitamin E than Crackers, multigrain.
• While Crackers, multigrain contain 3.7 times more Vitamin B1, 3.1 times more Vitamin B2, 1.6 times more Vitamin B9 and 7.7 times more Vitamin K than Cookie, with peanut butter filling, chocolate-coated.
• Both Cookie, with peanut butter filling, chocolate-coated and Crackers, multigrain have similar amounts of Vitamin B6 per 7 oz.
• Both Cookie, with peanut butter filling, chocolate-coated as well as Crackers, multigrain have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cookie, with peanut butter filling, chocolate-coated vs Crackers, multigrain:

• Cookie, with peanut butter filling, chocolate-coated has 2.5 times more Calcium, 3.9 times more Copper and 1.3 times more Potassium than Crackers, multigrain.
• While Crackers, multigrain contain 1.7 times more Magnesium, 7.9 times more Phosphorus, 3.6 times more Selenium, 2.4 times more Sodium and 4.9 times more Zinc than Cookie, with peanut butter filling, chocolate-coated.
• Both Cookie, with peanut butter filling, chocolate-coated and Crackers, multigrain have similar amounts of Iron per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cookie, with peanut butter filling, chocolate-coated has 1.7 times more Fat, 5.8 times more Saturated Fat and 2.6 times more Sugars than Crackers, multigrain.
• While Crackers, multigrain contain 5.6 times more Omega 3, 1.7 times more Omega 6 and 1.3 times more Carbohydrate than Cookie, with peanut butter filling, chocolate-coated.
• Both Cookie, with peanut butter filling, chocolate-coated and Crackers, multigrain have similar amounts of Energy, Fiber and Protein per 7 oz.
• Both Cookie, with peanut butter filling, chocolate-coated as well as Crackers, multigrain have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.