Comparing Nutrients in 7 ounces Cookies, chocolate, made with rice cereal VS Crackers, flavored, fish-shaped

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate, made with rice cereal	3%	40%	57%
Crackers, flavored, fish-shaped	9%	34%	57%

Macro Nutrients

	Cookies, chocolate, made with rice cereal	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Energy	30% 873kcal	31.7% 919kcal	2900kcal per day for Men 19-50 years
Fat	39.6% 38.4g	36.2% 35g	97g per day for Men 19-50 years
Saturated Fat	70% 22.4g	12.8% 4.1g	32g per day for Men 19-50 years
Omega 3	19% 0.31g	52.2% 0.84g	1.6g per day for Men 19-50 years
Omega 6	33.4% 5.67g	40.6% 6.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	97% 126g	100% 130g	130g per day for Men 19-50 years
Sugars	110% 80g	3.23% 2.34g	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	0.25% 0.18g	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	% 0.6g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	8.36% 3.18g	16% 6.15g	38g per day for Men 19-50 years
Protein	11.4% 6.4g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate, made with rice cereal	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	57.4% 0.69mg	134% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.2% 0.8mg	78.5% 1.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44% 7.02mg	79.5% 12.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	26.3% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50% 0.65mg	13% 0.17mg	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	12% 47.6μg	76% 304μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	5.8% 0.14μg	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	26% 3.9mg	48.7% 7.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.94μg	46% 55μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate, made with rice cereal	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	16.5% 165mg	1000mg per day for Men 19-50 years
Copper	39.7% 0.36mg	29.5% 0.27mg	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	61.8% 4.94mg	114% 9.1mg	8mg per day for Men 19-50 years
Magnesium	18% 75.4mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	NA	48.7% 1.12mg	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	27.2% 191mg	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	13.2% 450mg	13% 445mg	3400mg per day for Men 19-50 years
Selenium	33.6% 18.5μg	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	27.8% 417mg	128% 1925mg	1500mg per day for Men 19-50 years
Zinc	12% 1.33mg	19.7% 2.16mg	11mg per day for Men 19-50 years
Water	0.7% 26g	0.18% 6.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cookies, chocolate, made with rice cereal vs Crackers, flavored, fish-shaped:

• Cookies, chocolate, made with rice cereal have 3.9 times more Vitamin B6 than Crackers, flavored, fish-shaped.
• While Crackers, flavored, fish-shaped contain 2.3 times more Vitamin B1, 1.3 times more Vitamin B2, 1.8 times more Vitamin B3, 6.4 times more Vitamin B9, 1.9 times more Vitamin E and 6.9 times more Vitamin K than Cookies, chocolate, made with rice cereal.

Comparing minerals per 7 ounces for Cookies, chocolate, made with rice cereal vs Crackers, flavored, fish-shaped:

• Cookies, chocolate, made with rice cereal have 1.3 times more Copper, 1.5 times more Magnesium and 2.3 times more Selenium than Crackers, flavored, fish-shaped.
• While Crackers, flavored, fish-shaped contain 2.6 times more Calcium, 1.8 times more Iron, 1.7 times more Phosphorus, 4.6 times more Sodium and 1.6 times more Zinc than Cookies, chocolate, made with rice cereal.
• Both Cookies, chocolate, made with rice cereal and Crackers, flavored, fish-shaped have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cookies, chocolate, made with rice cereal have 5.5 times more Saturated Fat and 34.2 times more Sugars than Crackers, flavored, fish-shaped.
• While Crackers, flavored, fish-shaped contain 2.7 times more Omega 3, 1.9 times more Fiber and 3.1 times more Protein than Cookies, chocolate, made with rice cereal.
• Both Cookies, chocolate, made with rice cereal and Crackers, flavored, fish-shaped have similar amounts of Energy, Fat, Omega 6 and Carbohydrate per 7 oz.
• Both Cookies, chocolate, made with rice cereal as well as Crackers, flavored, fish-shaped have insufficient amounts of Glucose and Sucrose in 7 oz.