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

Macros Ratio

	Protein	Fat	Carbs
Cookies, gluten-free, lemon wafer	0%	42%	58%
Crackers, flavored, fish-shaped	9%	34%	57%

Macro Nutrients

	Cookies, gluten-free, lemon wafer	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Energy	35.2% 1022kcal	31.7% 919kcal	2900kcal per day for Men 19-50 years
Fat	49.5% 48g	36.2% 35g	97g per day for Men 19-50 years
Saturated Fat	65% 21g	12.8% 4.1g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	52.2% 0.84g	1.6g per day for Men 19-50 years
Omega 6	30% 5.07g	40.6% 6.9g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	114% 148g	100% 130g	130g per day for Men 19-50 years
Sugars	116% 84g	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	% 84g	% 0g	g per day for Men 19-50 years
Fiber	0% 0g	16% 6.15g	38g per day for Men 19-50 years
Protein	0% 0g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Cookies, gluten-free, lemon 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	7.44% 0.089mg	134% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.3% 0.15mg	78.5% 1.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.81% 0.13mg	79.5% 12.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	26.3% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	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	0% 0μg	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	41.3% 6.2mg	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, lemon wafer	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Calcium	1.8% 18mg	16.5% 165mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	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	4.47% 0.36mg	114% 9.1mg	8mg per day for Men 19-50 years
Magnesium	1.4% 5.95mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	1.64% 0.038mg	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	11% 77.4mg	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	2.1% 71.4mg	13% 445mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	14.7% 220mg	128% 1925mg	1500mg per day for Men 19-50 years
Zinc	0.54% 0.06mg	19.7% 2.16mg	11mg per day for Men 19-50 years
Water	0.06% 2.22g	0.18% 6.8g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Cookies, gluten-free, lemon 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, lemon wafer vs Crackers, flavored, fish-shaped:

• 7 oz of Crackers, flavored, fish-shaped contain 18.1 times more Vitamin B1, 6.9 times more Vitamin B2, 98.6 times more Vitamin B3, more Vitamin B5, more Vitamin B6 and more Vitamin B9 than Cookies, gluten-free, lemon wafer.
• Both Cookies, gluten-free, lemon wafer and Crackers, flavored, fish-shaped provide similar amounts of Vitamin E per seven ounces.
• 7 ounces of Cookies, gluten-free, lemon wafer have insufficient amounts of Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9

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

• 7 oz of Crackers, flavored, fish-shaped contain 9.2 times more Calcium, more Copper, 25.4 times more Iron, 8.3 times more Magnesium, 29.7 times more Manganese, 4.3 times more Phosphorus, 6.2 times more Potassium, more Selenium, 8.7 times more Sodium and 36.3 times more Zinc than Cookies, gluten-free, lemon wafer.
• 7 ounces of Cookies, gluten-free, lemon wafer lack sufficient amounts of Calcium, Copper, Magnesium, Manganese, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cookies, gluten-free, lemon wafer have 1.4 times more Fat, 5.1 times more Saturated Fat and 35.9 times more Sugars than Crackers, flavored, fish-shaped.
• While 7 oz of Crackers, flavored, fish-shaped contain 4.3 times more Omega 3, 1.4 times more Omega 6, more Fiber and more Protein than Cookies, gluten-free, lemon wafer.
• Both Cookies, gluten-free, lemon wafer and Crackers, flavored, fish-shaped offer comparable quantities of Energy and Carbohydrate per seven ounces.
• 7 ounces of Cookies, gluten-free, lemon wafer provide inadequate amounts of Fiber and Protein