Comparing Nutrients in 7 ounces Cookies, gluten-free, chocolate wafer VS Crackers, flavored, fish-shaped

Macros Ratio

	Protein	Fat	Carbs
Cookies, gluten-free, chocolate wafer	3%	51%	46%
Crackers, flavored, fish-shaped	9%	34%	57%

Macro Nutrients

	Cookies, gluten-free, chocolate wafer	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Energy	37% 1074kcal	31.7% 919kcal	2900kcal per day for Men 19-50 years
Fat	62.2% 60.4g	36.2% 35g	97g per day for Men 19-50 years
Saturated Fat	95% 30.4g	12.8% 4.1g	32g per day for Men 19-50 years
Omega 3	15.4% 0.25g	52.2% 0.84g	1.6g per day for Men 19-50 years
Omega 6	25% 4.23g	40.6% 6.9g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	100% 130g	130g per day for Men 19-50 years
Sugars	112% 81.3g	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	0% 0g	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	% 0g	% 0.6g	g per day for Men 19-50 years
Sucrose	% 73.6g	% 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	14.4% 8.06g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Cookies, gluten-free, chocolate wafer	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	134% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	78.5% 1.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	79.5% 12.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	26.3% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	76% 304μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	48.7% 7.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	46% 55μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, gluten-free, chocolate wafer	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Calcium	21.6% 216mg	16.5% 165mg	1000mg per day for Men 19-50 years
Copper	57% 0.51mg	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	91% 7.3mg	114% 9.1mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.4mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	35.5% 0.82mg	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	41% 286mg	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	20% 675mg	13% 445mg	3400mg per day for Men 19-50 years
Selenium	NA	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	16% 242mg	128% 1925mg	1500mg per day for Men 19-50 years
Zinc	14% 1.55mg	19.7% 2.16mg	11mg per day for Men 19-50 years
Water	0.073% 2.7g	0.18% 6.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, gluten-free, chocolate wafer VS Crackers, flavored, fish-shaped per 7 oz

Compare the macro and micronutrient content in 7 oz of Cookies, gluten-free, chocolate wafer versus 7 oz of Crackers, flavored, fish-shaped to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cookies, gluten-free, chocolate wafer vs Crackers, flavored, fish-shaped:

• 7 oz of Crackers, flavored, fish-shaped contain 1.5 times more Vitamin B5 than Cookies, gluten-free, chocolate wafer.

Comparing minerals per 7 ounces for Cookies, gluten-free, chocolate wafer vs Crackers, flavored, fish-shaped:

• 7 ounces of Cookies, gluten-free, chocolate wafer have 1.3 times more Calcium, 1.9 times more Copper, 1.6 times more Magnesium and 1.5 times more Potassium than Crackers, flavored, fish-shaped.
• While 7 oz of Crackers, flavored, fish-shaped contain 1.4 times more Manganese, 8 times more Sodium and 1.4 times more Zinc than Cookies, gluten-free, chocolate wafer.
• Both Cookies, gluten-free, chocolate wafer and Crackers, flavored, fish-shaped contain similar levels of Iron and Phosphorus per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cookies, gluten-free, chocolate wafer have 1.7 times more Fat, 7.4 times more Saturated Fat and 34.7 times more Sugars than Crackers, flavored, fish-shaped.
• While 7 oz of Crackers, flavored, fish-shaped contain 3.4 times more Omega 3, 1.6 times more Omega 6, 1.9 times more Fiber and 2.5 times more Protein than Cookies, gluten-free, chocolate wafer.
• Both Cookies, gluten-free, chocolate wafer and Crackers, flavored, fish-shaped offer comparable quantities of Energy and Carbohydrate per seven ounces.