Comparing Nutrients in 7 ounces Cookies, shortbread, reduced fat VS Crackers, sandwich-type, peanut butter filled, reduced fat

Macros Ratio

	Protein	Fat	Carbs
Cookies, shortbread, reduced fat	5%	28%	67%
Crackers, sandwich-type, peanut butter filled, reduced fat	8%	34%	58%

Macro Nutrients

	Cookies, shortbread, reduced fat	Crackers, sandwich-type, peanut butter filled, reduced fat	Recommended Dietary Allowance
Energy	31% 895kcal	30% 867kcal	2900kcal per day for Men 19-50 years
Fat	28.6% 27.8g	34% 33g	97g per day for Men 19-50 years
Saturated Fat	29% 9.3g	17.2% 5.5g	32g per day for Men 19-50 years
Omega 3	20.7% 0.33g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	62% 10.5g	77.7% 13.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	116% 151g	97% 126g	130g per day for Men 19-50 years
Sugars	59.3% 43g	30.4% 22g	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	0.82% 0.6g	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	% 0.71g	NA	g per day for Men 19-50 years
Sucrose	% 41.7g	NA	g per day for Men 19-50 years
Fiber	6.8% 2.58g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	19% 10.7g	29.5% 16.5g	56g per day for Men 19-50 years

Vitamins

	Cookies, shortbread, reduced fat	Crackers, sandwich-type, peanut butter filled, reduced fat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58.4% 0.7mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48% 0.62mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.6% 6.5mg	58% 9.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	14.8% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	11% 0.14mg	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	40% 161μg	55% 220μg	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	32.3% 4.84mg	24.6% 3.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.8% 6.95μg	4.96% 5.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, shortbread, reduced fat	Crackers, sandwich-type, peanut butter filled, reduced fat	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	28.7% 0.26mg	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	74% 5.9mg	74.4% 5.95mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	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	18.7% 131mg	27.5% 192mg	700mg per day for Men 19-50 years
Potassium	5.14% 175mg	7.12% 242mg	3400mg per day for Men 19-50 years
Selenium	22.4% 12.3μg	70.4% 38.7μg	55μg per day for Men 19-50 years
Sodium	75.5% 1133mg	84.5% 1268mg	1500mg per day for Men 19-50 years
Zinc	8.84% 0.97mg	12% 1.33mg	11mg per day for Men 19-50 years
Water	0.19% 7.14g	0.5% 18.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, shortbread, reduced fat VS Crackers, sandwich-type, peanut butter filled, reduced fat per 7 oz

Compare the macro and micronutrient content in 7 oz of Cookies, shortbread, reduced fat versus 7 oz of Crackers, sandwich-type, peanut butter filled, reduced fat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cookies, shortbread, reduced fat vs Crackers, sandwich-type, peanut butter filled, reduced fat:

• 7 ounces of Cookies, shortbread, reduced fat have 1.3 times more Vitamin E than Crackers, sandwich-type, peanut butter filled, reduced fat.
• While 7 oz of Crackers, sandwich-type, peanut butter filled, reduced fat contain 1.3 times more Vitamin B1, 1.4 times more Vitamin B3 and 1.4 times more Vitamin B9 than Cookies, shortbread, reduced fat.
• Both Cookies, shortbread, reduced fat and Crackers, sandwich-type, peanut butter filled, reduced fat provide similar amounts of Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin K per seven ounces.
• Both Cookies, shortbread, reduced fat as well as Crackers, sandwich-type, peanut butter filled, reduced fat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cookies, shortbread, reduced fat vs Crackers, sandwich-type, peanut butter filled, reduced fat:

• 7 oz of Crackers, sandwich-type, peanut butter filled, reduced fat contain 1.4 times more Copper, 2.1 times more Magnesium, 1.5 times more Phosphorus, 1.4 times more Potassium, 3.1 times more Selenium and 1.4 times more Zinc than Cookies, shortbread, reduced fat.
• Both Cookies, shortbread, reduced fat and Crackers, sandwich-type, peanut butter filled, reduced fat contain similar levels of Iron and Sodium per seven ounces.
• Both Cookies, shortbread, reduced fat as well as Crackers, sandwich-type, peanut butter filled, reduced fat lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cookies, shortbread, reduced fat have 1.7 times more Saturated Fat, 2.8 times more Omega 3 and 1.9 times more Sugars than Crackers, sandwich-type, peanut butter filled, reduced fat.
• While 7 oz of Crackers, sandwich-type, peanut butter filled, reduced fat contain 1.3 times more Omega 6, 2.2 times more Fiber and 1.6 times more Protein than Cookies, shortbread, reduced fat.
• Both Cookies, shortbread, reduced fat and Crackers, sandwich-type, peanut butter filled, reduced fat offer comparable quantities of Energy, Fat and Carbohydrate per seven ounces.