Comparing Nutrients in 7 ounces Cookies, sugar wafer, with creme filling, sugar free VS Crackers, crispbread, rye

Macros Ratio

	Protein	Fat	Carbs
Cookies, sugar wafer, with creme filling, sugar free	3%	48%	49%
Crackers, crispbread, rye	8%	3%	89%

Macro Nutrients

	Cookies, sugar wafer, with creme filling, sugar free	Crackers, crispbread, rye	Recommended Dietary Allowance
Energy	36.3% 1054kcal	25% 726kcal	2900kcal per day for Men 19-50 years
Fat	58.4% 56.7g	2.66% 2.58g	97g per day for Men 19-50 years
Saturated Fat	26.4% 8.45g	0.9% 0.29g	32g per day for Men 19-50 years
Omega 3	92% 1.47g	9.8% 0.16g	1.6g per day for Men 19-50 years
Omega 6	117% 20g	5.6% 0.95g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	101% 131g	125% 163g	130g per day for Men 19-50 years
Sugars	0% 0g	2.93% 2.12g	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	74.7% 28.4g	86% 32.7g	38g per day for Men 19-50 years
Protein	12.7% 7.1g	28% 15.7g	56g per day for Men 19-50 years

Vitamins

	Cookies, sugar wafer, with creme filling, sugar free	Crackers, crispbread, rye	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.7% 0.48mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.3% 3.57mg	13% 2.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.9% 0.19mg	27% 1.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.37% 0.018mg	32% 0.42mg	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	21% 83.3μg	23.3% 93μg	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	40.7% 6.1mg	10.7% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.3% 5.16μg	9.92% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, sugar wafer, with creme filling, sugar free	Crackers, crispbread, rye	Recommended Dietary Allowance
Calcium	0% 0mg	6.15% 61.5mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	56.2% 0.51mg	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	32% 2.56mg	60.3% 4.82mg	8mg per day for Men 19-50 years
Magnesium	3.3% 14mg	37% 155mg	420mg per day for Men 19-50 years
Manganese	22% 0.5mg	214% 4.9mg	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	11.3% 79.4mg	76.3% 534mg	700mg per day for Men 19-50 years
Potassium	3.33% 113mg	18.6% 633mg	3400mg per day for Men 19-50 years
Selenium	22.7% 12.5μg	132% 72.6μg	55μg per day for Men 19-50 years
Sodium	9.4% 141mg	54.2% 814mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	43% 4.74mg	11mg per day for Men 19-50 years
Water	0.038% 1.4g	0.33% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, sugar wafer, with creme filling, sugar free VS Crackers, crispbread, rye per 7 oz

Compare the macro and micronutrient content in 7 oz of Cookies, sugar wafer, with creme filling, sugar free versus 7 oz of Crackers, crispbread, rye to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cookies, sugar wafer, with creme filling, sugar free vs Crackers, crispbread, rye:

• 7 ounces of Cookies, sugar wafer, with creme filling, sugar free have 1.7 times more Vitamin B3 and 3.8 times more Vitamin E than Crackers, crispbread, rye.
• While 7 oz of Crackers, crispbread, rye contain 6.9 times more Vitamin B5, 23.3 times more Vitamin B6 and 2.3 times more Vitamin K than Cookies, sugar wafer, with creme filling, sugar free.
• Both Cookies, sugar wafer, with creme filling, sugar free and Crackers, crispbread, rye provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B9 per seven ounces.
• 7 ounces of Cookies, sugar wafer, with creme filling, sugar free have insufficient amounts of Vitamin B5 and Vitamin B6
• Both Cookies, sugar wafer, with creme filling, sugar free as well as Crackers, crispbread, rye have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cookies, sugar wafer, with creme filling, sugar free vs Crackers, crispbread, rye:

• 7 oz of Crackers, crispbread, rye contain more Calcium, 6.7 times more Copper, 1.9 times more Iron, 11.1 times more Magnesium, 9.7 times more Manganese, 6.7 times more Phosphorus, 5.6 times more Potassium, 5.8 times more Selenium, 5.8 times more Sodium and 12 times more Zinc than Cookies, sugar wafer, with creme filling, sugar free.
• 7 ounces of Cookies, sugar wafer, with creme filling, sugar free lack sufficient amounts of Calcium, Magnesium, Potassium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cookies, sugar wafer, with creme filling, sugar free have 1.5 times more Energy, 22 times more Fat, 29.4 times more Saturated Fat, 9.4 times more Omega 3 and 20.9 times more Omega 6 than Crackers, crispbread, rye.
• While 7 oz of Crackers, crispbread, rye contain 2.2 times more Protein than Cookies, sugar wafer, with creme filling, sugar free.
• Both Cookies, sugar wafer, with creme filling, sugar free and Crackers, crispbread, rye offer comparable quantities of Carbohydrate and Fiber per seven ounces.