Comparing Nutrients in 7 ounces Crackers, crispbread, rye VS Cookies, vanilla sandwich with creme filling

Macros Ratio

	Protein	Fat	Carbs
Crackers, crispbread, rye	8%	3%	89%
Cookies, vanilla sandwich with creme filling	4%	37%	59%

Macro Nutrients

	Crackers, crispbread, rye	Cookies, vanilla sandwich with creme filling	Recommended Dietary Allowance
Energy	25% 726kcal	33% 958kcal	2900kcal per day for Men 19-50 years
Fat	2.66% 2.58g	41% 39.7g	97g per day for Men 19-50 years
Saturated Fat	0.9% 0.29g	18.5% 5.9g	32g per day for Men 19-50 years
Omega 3	9.8% 0.16g	64.5% 1.03g	1.6g per day for Men 19-50 years
Omega 6	5.6% 0.95g	82% 14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	125% 163g	110% 143g	130g per day for Men 19-50 years
Sugars	2.93% 2.12g	108% 78g	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	86% 32.7g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	28% 15.7g	16% 8.93g	56g per day for Men 19-50 years

Vitamins

	Crackers, crispbread, rye	Cookies, vanilla sandwich with creme filling	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	43% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.06mg	33.4% 5.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.34mg	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.42mg	2.75% 0.036mg	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	23.3% 93μg	25% 99μg	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	10.7% 1.6mg	21% 3.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	8.27% 9.92μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, crispbread, rye	Cookies, vanilla sandwich with creme filling	Recommended Dietary Allowance
Calcium	6.15% 61.5mg	5.36% 53.6mg	1000mg per day for Men 19-50 years
Copper	56.2% 0.51mg	25% 0.23mg	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	60.3% 4.82mg	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	37% 155mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	214% 4.9mg	25% 0.58mg	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	76.3% 534mg	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	18.6% 633mg	5.3% 181mg	3400mg per day for Men 19-50 years
Selenium	132% 72.6μg	11% 5.95μg	55μg per day for Men 19-50 years
Sodium	54.2% 814mg	51.3% 770mg	1500mg per day for Men 19-50 years
Zinc	43% 4.74mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	0.33% 12g	0.12% 4.37g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, crispbread, rye VS Cookies, vanilla sandwich with creme filling per 7 oz

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

Lets compare vitamin content per 7 ounces of Crackers, crispbread, rye vs Cookies, vanilla sandwich with creme filling:

• 7 ounces of Crackers, crispbread, rye have 1.7 times more Vitamin B5 and 11.7 times more Vitamin B6 than Cookies, vanilla sandwich with creme filling.
• While 7 oz of Cookies, vanilla sandwich with creme filling contain 1.7 times more Vitamin B2, 2.6 times more Vitamin B3 and 2 times more Vitamin E than Crackers, crispbread, rye.
• Both Crackers, crispbread, rye and Cookies, vanilla sandwich with creme filling provide similar amounts of Vitamin B1, Vitamin B9 and Vitamin K per seven ounces.
• 7 ounces of Cookies, vanilla sandwich with creme filling have insufficient amounts of Vitamin B6
• Both Crackers, crispbread, rye as well as Cookies, vanilla sandwich with creme filling have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Crackers, crispbread, rye vs Cookies, vanilla sandwich with creme filling:

• 7 ounces of Crackers, crispbread, rye have 2.2 times more Copper, 5.6 times more Magnesium, 8.5 times more Manganese, 3.6 times more Phosphorus, 3.5 times more Potassium, 12.2 times more Selenium and 6 times more Zinc than Cookies, vanilla sandwich with creme filling.
• Both Crackers, crispbread, rye and Cookies, vanilla sandwich with creme filling contain similar levels of Calcium, Iron and Sodium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Crackers, crispbread, rye have 11 times more Fiber and 1.8 times more Protein than Cookies, vanilla sandwich with creme filling.
• While 7 oz of Cookies, vanilla sandwich with creme filling contain 1.3 times more Energy, 15.4 times more Fat, 20.5 times more Saturated Fat, 6.6 times more Omega 3, 14.6 times more Omega 6 and 36.7 times more Sugars than Crackers, crispbread, rye.
• Both Crackers, crispbread, rye and Cookies, vanilla sandwich with creme filling offer comparable quantities of Carbohydrate per seven ounces.