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

Macros Ratio

	Protein	Fat	Carbs
Cookies, gluten-free, chocolate sandwich, with creme filling	2%	34%	64%
Crackers, whole grain, sandwich-type, with peanut butter filling	12%	41%	47%

Macro Nutrients

	Cookies, gluten-free, chocolate sandwich, with creme filling	Crackers, whole grain, sandwich-type, with peanut butter filling	Recommended Dietary Allowance
Energy	32.4% 941kcal	32% 923kcal	2900kcal per day for Men 19-50 years
Fat	36.6% 35.5g	43.3% 42g	97g per day for Men 19-50 years
Saturated Fat	49% 15.7g	28% 8.98g	32g per day for Men 19-50 years
Omega 3	6.95% 0.11g	59.3% 0.95g	1.6g per day for Men 19-50 years
Omega 6	20.4% 3.46g	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	116% 151g	83.3% 108g	130g per day for Men 19-50 years
Sugars	134% 97g	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	0% 0g	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	% 2g	NA	g per day for Men 19-50 years
Sucrose	% 94g	NA	g per day for Men 19-50 years
Fiber	13% 4.96g	49% 18.7g	38g per day for Men 19-50 years
Protein	7.76% 4.35g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Cookies, gluten-free, chocolate 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	8.27% 0.099mg	55.2% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.6% 0.15mg	35.4% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.84% 0.77mg	78% 12.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.95% 0.3mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	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	0% 0μg	36.7% 147μg	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	30.6% 4.6mg	34.8% 5.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	42.3% 51μg	7.44% 8.93μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, gluten-free, chocolate sandwich, with creme filling	Crackers, whole grain, sandwich-type, with peanut butter filling	Recommended Dietary Allowance
Calcium	3.77% 37.7mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	57.5% 0.52mg	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	69.7% 5.58mg	76% 6.1mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	50.6% 212mg	420mg per day for Men 19-50 years
Manganese	44.4% 1.02mg	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	20% 139mg	72.6% 508mg	700mg per day for Men 19-50 years
Potassium	9.16% 312mg	19.3% 655mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	67.5% 37μg	55μg per day for Men 19-50 years
Sodium	36.4% 546mg	84% 1260mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	37% 4.07mg	11mg per day for Men 19-50 years
Water	0.15% 5.64g	0.39% 14.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, gluten-free, chocolate sandwich, with creme filling VS Crackers, whole grain, sandwich-type, with peanut butter filling per 7 oz

Compare the macro and micronutrient content in 7 oz of Cookies, gluten-free, chocolate sandwich, with creme filling versus 7 oz of Crackers, whole grain, sandwich-type, with peanut butter filling to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Cookies, gluten-free, chocolate sandwich, with creme filling have 5.7 times more Vitamin K than Crackers, whole grain, sandwich-type, with peanut butter filling.
• While 7 oz of Crackers, whole grain, sandwich-type, with peanut butter filling contain 6.7 times more Vitamin B1, 3.1 times more Vitamin B2, 16.1 times more Vitamin B3, more Vitamin B6 and more Vitamin B9 than Cookies, gluten-free, chocolate sandwich, with creme filling.
• Both Cookies, gluten-free, chocolate sandwich, with creme filling and Crackers, whole grain, sandwich-type, with peanut butter filling provide similar amounts of Vitamin E per seven ounces.
• 7 ounces of Cookies, gluten-free, chocolate sandwich, with creme filling have insufficient amounts of Vitamin B6 and Vitamin B9
• Both Cookies, gluten-free, chocolate 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 seven ounces.

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

• 7 oz of Crackers, whole grain, sandwich-type, with peanut butter filling contain 1.7 times more Calcium, 2.7 times more Magnesium, 3.7 times more Phosphorus, 2.1 times more Potassium, more Selenium, 2.3 times more Sodium and 3.1 times more Zinc than Cookies, gluten-free, chocolate sandwich, with creme filling.
• Both Cookies, gluten-free, chocolate sandwich, with creme filling and Crackers, whole grain, sandwich-type, with peanut butter filling contain similar levels of Copper and Iron per seven ounces.
• 7 ounces of Cookies, gluten-free, chocolate sandwich, with creme filling lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cookies, gluten-free, chocolate sandwich, with creme filling have 1.7 times more Saturated Fat, 1.4 times more Carbohydrate and 5.2 times more Sugars than Crackers, whole grain, sandwich-type, with peanut butter filling.
• While 7 oz of Crackers, whole grain, sandwich-type, with peanut butter filling contain 8.5 times more Omega 3, 2.3 times more Omega 6, 3.8 times more Fiber and 6.4 times more Protein than Cookies, gluten-free, chocolate sandwich, with creme filling.
• Both Cookies, gluten-free, chocolate sandwich, with creme filling and Crackers, whole grain, sandwich-type, with peanut butter filling offer comparable quantities of Energy and Fat per seven ounces.