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

Macros Ratio

	Protein	Fat	Carbs
Cookies, gluten-free, lemon wafer	0%	42%	58%
Crackers, whole grain, sandwich-type, with peanut butter filling	12%	41%	47%

Macro Nutrients

	Cookies, gluten-free, lemon wafer	Crackers, whole grain, sandwich-type, with peanut butter filling	Recommended Dietary Allowance
Energy	35.2% 1022kcal	32% 923kcal	2900kcal per day for Men 19-50 years
Fat	49.5% 48g	43.3% 42g	97g per day for Men 19-50 years
Saturated Fat	65% 21g	28% 8.98g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	59.3% 0.95g	1.6g per day for Men 19-50 years
Omega 6	30% 5.07g	47% 7.96g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	114% 148g	83.3% 108g	130g per day for Men 19-50 years
Sugars	116% 84g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 84g	NA	g per day for Men 19-50 years
Fiber	0% 0g	49% 18.7g	38g per day for Men 19-50 years
Protein	0% 0g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Cookies, gluten-free, lemon wafer	Crackers, whole grain, sandwich-type, with peanut butter filling	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.44% 0.089mg	55.2% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.3% 0.15mg	35.4% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.81% 0.13mg	78% 12.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	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	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	41.3% 6.2mg	34.8% 5.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.44% 8.93μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, gluten-free, lemon wafer	Crackers, whole grain, sandwich-type, with peanut butter filling	Recommended Dietary Allowance
Calcium	1.8% 18mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	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	4.47% 0.36mg	76% 6.1mg	8mg per day for Men 19-50 years
Magnesium	1.4% 5.95mg	50.6% 212mg	420mg per day for Men 19-50 years
Manganese	1.64% 0.038mg	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	11% 77.4mg	72.6% 508mg	700mg per day for Men 19-50 years
Potassium	2.1% 71.4mg	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	14.7% 220mg	84% 1260mg	1500mg per day for Men 19-50 years
Zinc	0.54% 0.06mg	37% 4.07mg	11mg per day for Men 19-50 years
Water	0.06% 2.22g	0.39% 14.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, gluten-free, lemon wafer 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, lemon wafer 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, lemon wafer vs Crackers, whole grain, sandwich-type, with peanut butter filling:

• 7 oz of Crackers, whole grain, sandwich-type, with peanut butter filling contain 7.4 times more Vitamin B1, 3.1 times more Vitamin B2, 96.6 times more Vitamin B3, more Vitamin B6 and more Vitamin B9 than Cookies, gluten-free, lemon wafer.
• Both Cookies, gluten-free, lemon wafer 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, lemon wafer have insufficient amounts of Vitamin B3, Vitamin B6 and Vitamin B9

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

• 7 oz of Crackers, whole grain, sandwich-type, with peanut butter filling contain 3.7 times more Calcium, more Copper, 17.1 times more Iron, 35.7 times more Magnesium, 6.6 times more Phosphorus, 9.2 times more Potassium, more Selenium, 5.7 times more Sodium and 68.3 times more Zinc than Cookies, gluten-free, lemon wafer.
• 7 ounces of Cookies, gluten-free, lemon wafer lack sufficient amounts of Calcium, Copper, Magnesium, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cookies, gluten-free, lemon wafer have 2.3 times more Saturated Fat, 1.4 times more Carbohydrate and 4.5 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 4.9 times more Omega 3, 1.6 times more Omega 6, more Fiber and more Protein than Cookies, gluten-free, lemon wafer.
• Both Cookies, gluten-free, lemon wafer and Crackers, whole grain, sandwich-type, with peanut butter filling offer comparable quantities of Energy and Fat per seven ounces.
• 7 ounces of Cookies, gluten-free, lemon wafer provide inadequate amounts of Fiber and Protein