Comparing Nutrients in 7 ounces Cookies, sugar wafer, chocolate-covered VS Crackers, standard snack-type, with whole wheat

Macros Ratio

	Protein	Fat	Carbs
Cookies, sugar wafer, chocolate-covered	3%	47%	50%
Crackers, standard snack-type, with whole wheat	6%	35%	59%

Macro Nutrients

	Cookies, sugar wafer, chocolate-covered	Crackers, standard snack-type, with whole wheat	Recommended Dietary Allowance
Energy	36% 1044kcal	31.7% 919kcal	2900kcal per day for Men 19-50 years
Fat	56.4% 54.8g	36.5% 35.4g	97g per day for Men 19-50 years
Saturated Fat	107% 34.2g	27% 8.62g	32g per day for Men 19-50 years
Omega 3	36% 0.57g	111% 1.77g	1.6g per day for Men 19-50 years
Omega 6	45.4% 7.7g	82% 14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	101% 131g	104% 136g	130g per day for Men 19-50 years
Sugars	142% 103g	28.5% 20.7g	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	NA	0.49% 0.36g	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	% 0.48g	g per day for Men 19-50 years
Sucrose	NA	% 19.2g	g per day for Men 19-50 years
Fiber	17.8% 6.75g	25.6% 9.72g	38g per day for Men 19-50 years
Protein	12.2% 6.85g	26% 14.5g	56g per day for Men 19-50 years

Vitamins

	Cookies, sugar wafer, chocolate-covered	Crackers, standard snack-type, with whole wheat	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.5% 0.19mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.96% 1.27mg	55.2% 8.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	19% 0.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.33% 0.095mg	27.5% 0.36mg	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	7.44% 29.8μg	28.8% 115μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	12.4% 0.3μg	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	28.6% 4.3mg	38.4% 5.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.4% 13.7μg	23.5% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, sugar wafer, chocolate-covered	Crackers, standard snack-type, with whole wheat	Recommended Dietary Allowance
Calcium	0% 0mg	33% 331mg	1000mg per day for Men 19-50 years
Copper	58.4% 0.53mg	43.4% 0.39mg	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	30.8% 2.46mg	91% 7.24mg	8mg per day for Men 19-50 years
Magnesium	21.3% 89.3mg	22.2% 93mg	420mg per day for Men 19-50 years
Manganese	NA	79% 1.8mg	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	33% 232mg	101% 706mg	700mg per day for Men 19-50 years
Potassium	18% 617mg	12% 415mg	3400mg per day for Men 19-50 years
Selenium	19.5% 10.7μg	31.4% 17.3μg	55μg per day for Men 19-50 years
Sodium	18.3% 274mg	99% 1484mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	0.093% 3.43g	0.15% 5.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, sugar wafer, chocolate-covered VS Crackers, standard snack-type, with whole wheat per 7 oz

Compare the macro and micronutrient content in 7 oz of Cookies, sugar wafer, chocolate-covered versus 7 oz of Crackers, standard snack-type, with whole wheat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cookies, sugar wafer, chocolate-covered vs Crackers, standard snack-type, with whole wheat:

• 7 ounces of Cookies, sugar wafer, chocolate-covered have more Vitamin B12 than Crackers, standard snack-type, with whole wheat.
• While 7 oz of Crackers, standard snack-type, with whole wheat contain 3.4 times more Vitamin B1, 6.9 times more Vitamin B3, 3.8 times more Vitamin B6, 3.9 times more Vitamin B9, 1.3 times more Vitamin E and 2.1 times more Vitamin K than Cookies, sugar wafer, chocolate-covered.
• Both Cookies, sugar wafer, chocolate-covered and Crackers, standard snack-type, with whole wheat provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Crackers, standard snack-type, with whole wheat have insufficient amounts of Vitamin B12
• Both Cookies, sugar wafer, chocolate-covered as well as Crackers, standard snack-type, with whole wheat have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cookies, sugar wafer, chocolate-covered vs Crackers, standard snack-type, with whole wheat:

• 7 ounces of Cookies, sugar wafer, chocolate-covered have 1.3 times more Copper and 1.5 times more Potassium than Crackers, standard snack-type, with whole wheat.
• While 7 oz of Crackers, standard snack-type, with whole wheat contain more Calcium, 2.9 times more Iron, 3 times more Phosphorus, 1.6 times more Selenium, 5.4 times more Sodium and 1.8 times more Zinc than Cookies, sugar wafer, chocolate-covered.
• Both Cookies, sugar wafer, chocolate-covered and Crackers, standard snack-type, with whole wheat contain similar levels of Magnesium per seven ounces.
• 7 ounces of Cookies, sugar wafer, chocolate-covered lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cookies, sugar wafer, chocolate-covered have 1.5 times more Fat, 4 times more Saturated Fat and 5 times more Sugars than Crackers, standard snack-type, with whole wheat.
• While 7 oz of Crackers, standard snack-type, with whole wheat contain 3.1 times more Omega 3, 1.8 times more Omega 6, 1.4 times more Fiber and 2.1 times more Protein than Cookies, sugar wafer, chocolate-covered.
• Both Cookies, sugar wafer, chocolate-covered and Crackers, standard snack-type, with whole wheat offer comparable quantities of Energy and Carbohydrate per seven ounces.