Comparing Nutrients in 7 ounces Cookies, vanilla sandwich with creme filling, reduced fat VS Crackers, gluten-free, multi-seeded and multigrain

Macros Ratio

	Protein	Fat	Carbs
Cookies, vanilla sandwich with creme filling, reduced fat	4%	22%	74%
Crackers, gluten-free, multi-seeded and multigrain	10%	31%	59%

Macro Nutrients

	Cookies, vanilla sandwich with creme filling, reduced fat	Crackers, gluten-free, multi-seeded and multigrain	Recommended Dietary Allowance
Energy	29% 839kcal	31% 899kcal	2900kcal per day for Men 19-50 years
Fat	21.3% 20.7g	32.4% 31.4g	97g per day for Men 19-50 years
Saturated Fat	19.7% 6.3g	13% 4.1g	32g per day for Men 19-50 years
Omega 3	3.22% 0.052g	115% 1.84g	1.6g per day for Men 19-50 years
Omega 6	12.7% 2.17g	58.8% 10g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	119% 155g	101% 132g	130g per day for Men 19-50 years
Sugars	103% 74.4g	2.35% 1.7g	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% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 1.7g	g per day for Men 19-50 years
Fiber	11% 4.17g	53.3% 20.2g	38g per day for Men 19-50 years
Protein	14.8% 8.28g	40% 22.3g	56g per day for Men 19-50 years

Vitamins

	Cookies, vanilla sandwich with creme filling, reduced fat	Crackers, gluten-free, multi-seeded and multigrain	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66.5% 0.8mg	34.4% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41.2% 0.54mg	26.4% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.3% 5.97mg	60% 9.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	33.3% 1.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.8% 0.05mg	56.5% 0.73mg	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	46% 185μg	17.4% 69.5μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	17.3% 2.6mg	20% 2.98mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.3% 5.16μg	22.7% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, vanilla sandwich with creme filling, reduced fat	Crackers, gluten-free, multi-seeded and multigrain	Recommended Dietary Allowance
Calcium	8.33% 83.3mg	47.2% 472mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	121% 1.1mg	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	56% 4.47mg	70.2% 5.6mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	77.5% 325mg	420mg per day for Men 19-50 years
Manganese	NA	211% 4.86mg	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	17% 119mg	106% 742mg	700mg per day for Men 19-50 years
Potassium	6.07% 206mg	22.2% 756mg	3400mg per day for Men 19-50 years
Selenium	63.5% 35μg	62.8% 34.5μg	55μg per day for Men 19-50 years
Sodium	47% 703mg	58% 869mg	1500mg per day for Men 19-50 years
Zinc	6.68% 0.73mg	47.6% 5.24mg	11mg per day for Men 19-50 years
Water	0.34% 12.4g	0.19% 7.12g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, vanilla sandwich with creme filling, reduced fat VS Crackers, gluten-free, multi-seeded and multigrain per 7 oz

Compare the macro and micronutrient content in 7 oz of Cookies, vanilla sandwich with creme filling, reduced fat versus 7 oz of Crackers, gluten-free, multi-seeded and multigrain to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cookies, vanilla sandwich with creme filling, reduced fat vs Crackers, gluten-free, multi-seeded and multigrain:

• 7 ounces of Cookies, vanilla sandwich with creme filling, reduced fat have 1.9 times more Vitamin B1, 1.6 times more Vitamin B2 and 2.7 times more Vitamin B9 than Crackers, gluten-free, multi-seeded and multigrain.
• While 7 oz of Crackers, gluten-free, multi-seeded and multigrain contain 1.6 times more Vitamin B3, 14.8 times more Vitamin B6 and 5.3 times more Vitamin K than Cookies, vanilla sandwich with creme filling, reduced fat.
• Both Cookies, vanilla sandwich with creme filling, reduced fat and Crackers, gluten-free, multi-seeded and multigrain provide similar amounts of Vitamin E per seven ounces.
• 7 ounces of Cookies, vanilla sandwich with creme filling, reduced fat have insufficient amounts of Vitamin B6
• Both Cookies, vanilla sandwich with creme filling, reduced fat as well as Crackers, gluten-free, multi-seeded and multigrain have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cookies, vanilla sandwich with creme filling, reduced fat vs Crackers, gluten-free, multi-seeded and multigrain:

• 7 oz of Crackers, gluten-free, multi-seeded and multigrain contain 5.7 times more Calcium, 7.1 times more Copper, 1.3 times more Iron, 13.7 times more Magnesium, 6.2 times more Phosphorus, 3.7 times more Potassium and 7.1 times more Zinc than Cookies, vanilla sandwich with creme filling, reduced fat.
• Both Cookies, vanilla sandwich with creme filling, reduced fat and Crackers, gluten-free, multi-seeded and multigrain contain similar levels of Selenium and Sodium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cookies, vanilla sandwich with creme filling, reduced fat have 1.5 times more Saturated Fat and 43.6 times more Sugars than Crackers, gluten-free, multi-seeded and multigrain.
• While 7 oz of Crackers, gluten-free, multi-seeded and multigrain contain 1.5 times more Fat, 35.6 times more Omega 3, 4.6 times more Omega 6, 4.9 times more Fiber and 2.7 times more Protein than Cookies, vanilla sandwich with creme filling, reduced fat.
• Both Cookies, vanilla sandwich with creme filling, reduced fat and Crackers, gluten-free, multi-seeded and multigrain offer comparable quantities of Energy and Carbohydrate per seven ounces.
• 7 ounces of Cookies, vanilla sandwich with creme filling, reduced fat provide inadequate amounts of Omega 3