Comparing Nutrients in 7 ounces Cookies, sugar wafers with creme filling, regular VS Crackers, matzo, plain

Macros Ratio

	Protein	Fat	Carbs
Cookies, sugar wafers with creme filling, regular	3%	41%	56%
Crackers, matzo, plain	10%	3%	87%

Macro Nutrients

	Cookies, sugar wafers with creme filling, regular	Crackers, matzo, plain	Recommended Dietary Allowance
Energy	34.4% 996kcal	27% 784kcal	2900kcal per day for Men 19-50 years
Fat	47.5% 46g	2.86% 2.78g	97g per day for Men 19-50 years
Saturated Fat	73.8% 23.6g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	11.4% 0.18g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	30% 5.07g	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	108% 140g	128% 166g	130g per day for Men 19-50 years
Sugars	118% 85.2g	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	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	% 80.6g	NA	g per day for Men 19-50 years
Fiber	8.36% 3.18g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	13.6% 7.62g	35.4% 20g	56g per day for Men 19-50 years

Vitamins

	Cookies, sugar wafers with creme filling, regular	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	6.1% 0.073mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	44.4% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.33mg	48.3% 7.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.7% 0.78mg	17.6% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.56% 0.085mg	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	38.2% 153μg	8.43% 33.7μg	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	33% 4.96mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.47% 4.17μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, sugar wafers with creme filling, regular	Crackers, matzo, plain	Recommended Dietary Allowance
Calcium	5.36% 53.6mg	2.58% 25.8mg	1000mg per day for Men 19-50 years
Copper	14.6% 0.13mg	13.2% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	93% 7.4mg	78.4% 6.27mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	36.3% 0.84mg	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	20.4% 143mg	25.2% 177mg	700mg per day for Men 19-50 years
Potassium	6.83% 232mg	6.54% 222mg	3400mg per day for Men 19-50 years
Selenium	13.4% 7.34μg	133% 73.2μg	55μg per day for Men 19-50 years
Sodium	13.6% 204mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	7.76% 0.85mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	0.089% 3.3g	0.23% 8.53g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, sugar wafers with creme filling, regular VS Crackers, matzo, plain per 7 oz

Compare the macro and micronutrient content in 7 oz of Cookies, sugar wafers with creme filling, regular 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, sugar wafers with creme filling, regular vs Crackers, matzo, plain:

• 7 ounces of Cookies, sugar wafers with creme filling, regular have 4.5 times more Vitamin B9 and 41.7 times more Vitamin E than Crackers, matzo, plain.
• While 7 oz of Crackers, matzo, plain contain 10.5 times more Vitamin B1, 2.4 times more Vitamin B2, 1.8 times more Vitamin B3 and 2.7 times more Vitamin B6 than Cookies, sugar wafers with creme filling, regular.
• Both Cookies, sugar wafers with creme filling, regular and Crackers, matzo, plain provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Crackers, matzo, plain have insufficient amounts of Vitamin E
• Both Cookies, sugar wafers with creme filling, regular as well as Crackers, matzo, plain have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Cookies, sugar wafers with creme filling, regular vs Crackers, matzo, plain:

• 7 ounces of Cookies, sugar wafers with creme filling, regular have 2.1 times more Calcium and more Sodium than Crackers, matzo, plain.
• While 7 oz of Crackers, matzo, plain contain 1.6 times more Magnesium, 1.5 times more Manganese, 10 times more Selenium and 1.6 times more Zinc than Cookies, sugar wafers with creme filling, regular.
• Both Cookies, sugar wafers with creme filling, regular and Crackers, matzo, plain contain similar levels of Copper, Iron, Phosphorus and Potassium 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, sugar wafers with creme filling, regular have 1.3 times more Energy, 16.6 times more Fat, 52.7 times more Saturated Fat, 2.9 times more Omega 3, 4.5 times more Omega 6 and 148.1 times more Sugars than Crackers, matzo, plain.
• While 7 oz of Crackers, matzo, plain contain 1.9 times more Fiber and 2.6 times more Protein than Cookies, sugar wafers with creme filling, regular.
• Both Cookies, sugar wafers with creme filling, regular and Crackers, matzo, plain offer comparable quantities of Carbohydrate per seven ounces.