Comparing Nutrients in 7 ounces Cookies, chocolate chip sandwich, with creme filling VS Crackers, whole grain, sandwich-type, with peanut butter filling

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate chip sandwich, with creme filling	3%	37%	60%
Crackers, whole grain, sandwich-type, with peanut butter filling	12%	41%	47%

Macro Nutrients

	Cookies, chocolate chip sandwich, with creme filling	Crackers, whole grain, sandwich-type, with peanut butter filling	Recommended Dietary Allowance
Energy	29% 843kcal	32% 923kcal	2900kcal per day for Men 19-50 years
Fat	36% 35g	43.3% 42g	97g per day for Men 19-50 years
Saturated Fat	36.5% 11.7g	28% 8.98g	32g per day for Men 19-50 years
Omega 3	46% 0.74g	59.3% 0.95g	1.6g per day for Men 19-50 years
Omega 6	70.3% 12g	47% 7.96g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	97% 126g	83.3% 108g	130g per day for Men 19-50 years
Sugars	105% 76g	25.8% 18.7g	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	49% 18.7g	38g per day for Men 19-50 years
Protein	10.4% 5.83g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate chip sandwich, with creme filling	Crackers, whole grain, sandwich-type, with peanut butter filling	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.7% 0.49mg	55.2% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.3% 0.33mg	35.4% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	78% 12.5mg	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	2.9% 0.038mg	33.6% 0.44mg	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	27.8% 111μg	36.7% 147μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.65% 0.04μg	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	24.3% 3.65mg	34.8% 5.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.95% 8.33μg	7.44% 8.93μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate chip sandwich, with creme filling	Crackers, whole grain, sandwich-type, with peanut butter filling	Recommended Dietary Allowance
Calcium	0% 0mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	46.5% 0.42mg	68% 0.61mg	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	26.3% 2.1mg	76% 6.1mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	50.6% 212mg	420mg per day for Men 19-50 years
Manganese	NA	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	16.7% 117mg	72.6% 508mg	700mg per day for Men 19-50 years
Potassium	5.5% 187mg	19.3% 655mg	3400mg per day for Men 19-50 years
Selenium	42.6% 23.4μg	67.5% 37μg	55μg per day for Men 19-50 years
Sodium	37% 554mg	84% 1260mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.37mg	37% 4.07mg	11mg per day for Men 19-50 years
Water	0.8% 29.7g	0.39% 14.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cookies, chocolate chip sandwich, with creme filling vs Crackers, whole grain, sandwich-type, with peanut butter filling:

• Crackers, whole grain, sandwich-type, with peanut butter filling contain 1.4 times more Vitamin B1, 1.4 times more Vitamin B2, 3.4 times more Vitamin B3, 11.6 times more Vitamin B6, 1.3 times more Vitamin B9 and 1.4 times more Vitamin E than Cookies, chocolate chip sandwich, with creme filling.
• Both Cookies, chocolate chip sandwich, with creme filling and Crackers, whole grain, sandwich-type, with peanut butter filling have similar amounts of Vitamin K per 7 oz.
• Both Cookies, chocolate chip sandwich, with creme filling as well as Crackers, whole grain, sandwich-type, with peanut butter filling have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cookies, chocolate chip sandwich, with creme filling vs Crackers, whole grain, sandwich-type, with peanut butter filling:

• Crackers, whole grain, sandwich-type, with peanut butter filling contain more Calcium, 1.5 times more Copper, 2.9 times more Iron, 4.3 times more Magnesium, 4.3 times more Phosphorus, 3.5 times more Potassium, 1.6 times more Selenium, 2.3 times more Sodium and 3 times more Zinc than Cookies, chocolate chip sandwich, with creme filling.

Comparison of macro-nutrients per 7 ounces:

• Cookies, chocolate chip sandwich, with creme filling have 1.3 times more Saturated Fat, 1.5 times more Omega 6 and 4.1 times more Sugars than Crackers, whole grain, sandwich-type, with peanut butter filling.
• While Crackers, whole grain, sandwich-type, with peanut butter filling contain 1.3 times more Omega 3, more Fiber and 4.8 times more Protein than Cookies, chocolate chip sandwich, with creme filling.
• Both Cookies, chocolate chip sandwich, with creme filling and Crackers, whole grain, sandwich-type, with peanut butter filling have similar amounts of Energy, Fat and Carbohydrate per 7 oz.
• Both Cookies, chocolate chip sandwich, with creme filling as well as Crackers, whole grain, sandwich-type, with peanut butter filling have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.