Comparing Nutrients in 7 ounces Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched VS Crackers, standard snack-type, regular, low salt

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched	4%	41%	55%
Crackers, standard snack-type, regular, low salt	6%	45%	49%

Macro Nutrients

	Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched	Crackers, standard snack-type, regular, low salt	Recommended Dietary Allowance
Energy	33% 955kcal	34.4% 996kcal	2900kcal per day for Men 19-50 years
Fat	46.2% 45g	51.8% 50.2g	97g per day for Men 19-50 years
Saturated Fat	46.4% 15g	23.4% 7.5g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	81.2% 1.3g	1.6g per day for Men 19-50 years
Omega 6	26.2% 4.46g	103% 17.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	102% 133g	93% 121g	130g per day for Men 19-50 years
Sugars	NA	4.9% 3.55g	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	13% 4.96g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	19% 10.7g	26.2% 14.7g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched	Crackers, standard snack-type, regular, low salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.76% 0.12mg	67.5% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	52.2% 0.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.87% 0.94mg	50.2% 8.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.45mg	10.8% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.55% 0.11mg	8.1% 0.11mg	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	4.47% 18μg	44.7% 179μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	27% 4.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10.4% 12.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched	Crackers, standard snack-type, regular, low salt	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	24% 238mg	1000mg per day for Men 19-50 years
Copper	46.7% 0.42mg	47% 0.42mg	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	25% 2mg	89.3% 7.14mg	8mg per day for Men 19-50 years
Magnesium	14.6% 61.5mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	38.7% 0.89mg	48% 1.1mg	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	30.6% 214mg	64.6% 452mg	700mg per day for Men 19-50 years
Potassium	7.88% 268mg	20.7% 704mg	3400mg per day for Men 19-50 years
Selenium	NA	24% 13μg	55μg per day for Men 19-50 years
Sodium	41.7% 625mg	28.6% 429mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	0.22% 8.14g	0.19% 6.95g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched VS Crackers, standard snack-type, regular, low salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched versus 7 oz of Crackers, standard snack-type, regular, low salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched vs Crackers, standard snack-type, regular, low salt:

• 7 oz of Crackers, standard snack-type, regular, low salt contain 6.9 times more Vitamin B1, 5.7 times more Vitamin B2, 8.6 times more Vitamin B3 and 10 times more Vitamin B9 than Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched.
• Both Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched and Crackers, standard snack-type, regular, low salt provide similar amounts of Vitamin B5 and Vitamin B6 per seven ounces.
• Both Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched as well as Crackers, standard snack-type, regular, low salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched vs Crackers, standard snack-type, regular, low salt:

• 7 ounces of Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched have 1.5 times more Sodium than Crackers, standard snack-type, regular, low salt.
• While 7 oz of Crackers, standard snack-type, regular, low salt contain 4.8 times more Calcium, 3.6 times more Iron, 2.1 times more Phosphorus and 2.6 times more Potassium than Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched.
• Both Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched and Crackers, standard snack-type, regular, low salt contain similar levels of Copper, Magnesium, Manganese and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched have 2 times more Saturated Fat and 1.6 times more Fiber than Crackers, standard snack-type, regular, low salt.
• While 7 oz of Crackers, standard snack-type, regular, low salt contain 5.4 times more Omega 3, 3.9 times more Omega 6 and 1.4 times more Protein than Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched.
• Both Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched and Crackers, standard snack-type, regular, low salt offer comparable quantities of Energy, Fat and Carbohydrate per seven ounces.