Comparing Nutrients in 7 ounces Cookies, peanut butter sandwich, special dietary VS Crackers, matzo, plain

Macros Ratio

	Protein	Fat	Carbs
Cookies, peanut butter sandwich, special dietary	7%	56%	37%
Crackers, matzo, plain	10%	3%	87%

Macro Nutrients

	Cookies, peanut butter sandwich, special dietary	Crackers, matzo, plain	Recommended Dietary Allowance
Energy	36.6% 1062kcal	27% 784kcal	2900kcal per day for Men 19-50 years
Fat	69.6% 67.5g	2.86% 2.78g	97g per day for Men 19-50 years
Saturated Fat	30.6% 9.8g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	68.3% 1.1g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	134% 22.7g	6.65% 1.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	77.5% 101g	128% 166g	130g per day for Men 19-50 years
Sugars	NA	0.79% 0.58g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	15.7% 5.95g	38g per day for Men 19-50 years
Protein	35.4% 20g	35.4% 20g	56g per day for Men 19-50 years

Vitamins

	Cookies, peanut butter sandwich, special dietary	Crackers, matzo, plain	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	57.2% 0.69mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.6% 0.29mg	44.4% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65.2% 10.4mg	48.3% 7.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	17.6% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.15mg	17.6% 0.23mg	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	26.8% 107μg	8.43% 33.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.83% 0.02μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, peanut butter sandwich, special dietary	Crackers, matzo, plain	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	2.58% 25.8mg	1000mg per day for Men 19-50 years
Copper	59% 0.53mg	13.2% 0.12mg	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	63.3% 5.06mg	78.4% 6.27mg	8mg per day for Men 19-50 years
Magnesium	24% 101mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	61% 1.4mg	56% 1.3mg	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	43.7% 306mg	25.2% 177mg	700mg per day for Men 19-50 years
Potassium	17% 583mg	6.54% 222mg	3400mg per day for Men 19-50 years
Selenium	12.6% 6.95μg	133% 73.2μg	55μg per day for Men 19-50 years
Sodium	54.5% 818mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	0.2% 7.34g	0.23% 8.53g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, peanut butter sandwich, special dietary VS Crackers, matzo, plain per 7 oz

Compare the macro and micronutrient content in 7 oz of Cookies, peanut butter sandwich, special dietary versus 7 oz of Crackers, matzo, plain to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cookies, peanut butter sandwich, special dietary vs Crackers, matzo, plain:

• 7 ounces of Cookies, peanut butter sandwich, special dietary have 1.4 times more Vitamin B3 and 3.2 times more Vitamin B9 than Crackers, matzo, plain.
• While 7 oz of Crackers, matzo, plain contain 2 times more Vitamin B2 and 1.5 times more Vitamin B6 than Cookies, peanut butter sandwich, special dietary.
• Both Cookies, peanut butter sandwich, special dietary and Crackers, matzo, plain provide similar amounts of Vitamin B1 and Vitamin B5 per seven ounces.
• Both Cookies, peanut butter sandwich, special dietary as well as Crackers, matzo, plain have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Cookies, peanut butter sandwich, special dietary vs Crackers, matzo, plain:

• 7 ounces of Cookies, peanut butter sandwich, special dietary have 3.3 times more Calcium, 4.5 times more Copper, 2 times more Magnesium, 1.7 times more Phosphorus, 2.6 times more Potassium, more Sodium and 1.5 times more Zinc than Crackers, matzo, plain.
• While 7 oz of Crackers, matzo, plain contain 10.5 times more Selenium than Cookies, peanut butter sandwich, special dietary.
• Both Cookies, peanut butter sandwich, special dietary and Crackers, matzo, plain contain similar levels of Iron and Manganese per seven ounces.
• 7 ounces of Crackers, matzo, plain lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cookies, peanut butter sandwich, special dietary have 1.4 times more Energy, 24.3 times more Fat, 21.8 times more Saturated Fat, 17.2 times more Omega 3 and 20.1 times more Omega 6 than Crackers, matzo, plain.
• While 7 oz of Crackers, matzo, plain contain 1.6 times more Carbohydrate than Cookies, peanut butter sandwich, special dietary.
• Both Cookies, peanut butter sandwich, special dietary and Crackers, matzo, plain offer comparable quantities of Protein per seven ounces.