Comparing Nutrients in 7 ounces Cookies, chocolate sandwich, with creme filling, reduced fat VS Crackers, standard snack-type, with whole wheat

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate sandwich, with creme filling, reduced fat	3%	27%	70%
Crackers, standard snack-type, with whole wheat	6%	35%	59%

Macro Nutrients

	Cookies, chocolate sandwich, with creme filling, reduced fat	Crackers, standard snack-type, with whole wheat	Recommended Dietary Allowance
Energy	30% 865kcal	31.7% 919kcal	2900kcal per day for Men 19-50 years
Fat	27% 26.3g	36.5% 35.4g	97g per day for Men 19-50 years
Saturated Fat	18.2% 5.84g	27% 8.62g	32g per day for Men 19-50 years
Omega 3	51% 0.82g	111% 1.77g	1.6g per day for Men 19-50 years
Omega 6	35% 6g	82% 14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	116% 151g	104% 136g	130g per day for Men 19-50 years
Sugars	113% 81.7g	28.5% 20.7g	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	0.49% 0.36g	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	% 0.48g	g per day for Men 19-50 years
Sucrose	NA	% 19.2g	g per day for Men 19-50 years
Fiber	15% 5.75g	25.6% 9.72g	38g per day for Men 19-50 years
Protein	10.4% 5.83g	26% 14.5g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate sandwich, with creme filling, reduced fat	Crackers, standard snack-type, with whole wheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48% 0.58mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.7% 4.44mg	55.2% 8.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.7% 0.34mg	19% 0.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.05% 0.04mg	27.5% 0.36mg	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	33.7% 135μg	28.8% 115μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	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	22.2% 3.33mg	38.4% 5.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26.5% 31.8μg	23.5% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate sandwich, with creme filling, reduced fat	Crackers, standard snack-type, with whole wheat	Recommended Dietary Allowance
Calcium	0% 0mg	33% 331mg	1000mg per day for Men 19-50 years
Copper	41.5% 0.37mg	43.4% 0.39mg	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	79% 6.3mg	91% 7.24mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	22.2% 93mg	420mg per day for Men 19-50 years
Manganese	NA	79% 1.8mg	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	18.7% 131mg	101% 706mg	700mg per day for Men 19-50 years
Potassium	10.3% 349mg	12% 415mg	3400mg per day for Men 19-50 years
Selenium	47.6% 26μg	31.4% 17.3μg	55μg per day for Men 19-50 years
Sodium	62.3% 935mg	99% 1484mg	1500mg per day for Men 19-50 years
Zinc	8.84% 0.97mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	0.33% 12.4g	0.15% 5.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, chocolate sandwich, with creme filling, reduced fat VS Crackers, standard snack-type, with whole wheat per 7 oz

Compare the macro and micronutrient content in 7 oz of Cookies, chocolate sandwich, with creme filling, reduced fat versus 7 oz of Crackers, standard snack-type, with whole wheat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cookies, chocolate sandwich, with creme filling, reduced fat vs Crackers, standard snack-type, with whole wheat:

• 7 oz of Crackers, standard snack-type, with whole wheat contain 2 times more Vitamin B3, 2.8 times more Vitamin B5, 9 times more Vitamin B6 and 1.7 times more Vitamin E than Cookies, chocolate sandwich, with creme filling, reduced fat.
• Both Cookies, chocolate sandwich, with creme filling, reduced fat and Crackers, standard snack-type, with whole wheat provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B9 and Vitamin K per seven ounces.
• 7 ounces of Cookies, chocolate sandwich, with creme filling, reduced fat have insufficient amounts of Vitamin B6
• Both Cookies, chocolate sandwich, with creme filling, reduced fat as well as Crackers, standard snack-type, with whole wheat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cookies, chocolate sandwich, with creme filling, reduced fat vs Crackers, standard snack-type, with whole wheat:

• 7 ounces of Cookies, chocolate sandwich, with creme filling, reduced fat have 1.5 times more Selenium than Crackers, standard snack-type, with whole wheat.
• While 7 oz of Crackers, standard snack-type, with whole wheat contain more Calcium, 1.9 times more Magnesium, 5.4 times more Phosphorus, 1.6 times more Sodium and 2.3 times more Zinc than Cookies, chocolate sandwich, with creme filling, reduced fat.
• Both Cookies, chocolate sandwich, with creme filling, reduced fat and Crackers, standard snack-type, with whole wheat contain similar levels of Copper, Iron and Potassium per seven ounces.
• 7 ounces of Cookies, chocolate sandwich, with creme filling, reduced fat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cookies, chocolate sandwich, with creme filling, reduced fat have 3.9 times more Sugars than Crackers, standard snack-type, with whole wheat.
• While 7 oz of Crackers, standard snack-type, with whole wheat contain 1.3 times more Fat, 1.5 times more Saturated Fat, 2.2 times more Omega 3, 2.3 times more Omega 6, 1.7 times more Fiber and 2.5 times more Protein than Cookies, chocolate sandwich, with creme filling, reduced fat.
• Both Cookies, chocolate sandwich, with creme filling, reduced fat and Crackers, standard snack-type, with whole wheat offer comparable quantities of Energy and Carbohydrate per seven ounces.