Comparing Nutrients in 7 ounces Crackers, flavored, fish-shaped VS Cookies, chocolate chip sandwich, with creme filling

Macros Ratio

	Protein	Fat	Carbs
Crackers, flavored, fish-shaped	9%	34%	57%
Cookies, chocolate chip sandwich, with creme filling	3%	37%	60%

Macro Nutrients

	Crackers, flavored, fish-shaped	Cookies, chocolate chip sandwich, with creme filling	Recommended Dietary Allowance
Energy	31.7% 919kcal	29% 843kcal	2900kcal per day for Men 19-50 years
Fat	36.2% 35g	36% 35g	97g per day for Men 19-50 years
Saturated Fat	12.8% 4.1g	36.5% 11.7g	32g per day for Men 19-50 years
Omega 3	52.2% 0.84g	46% 0.74g	1.6g per day for Men 19-50 years
Omega 6	40.6% 6.9g	70.3% 12g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	100% 130g	97% 126g	130g per day for Men 19-50 years
Sugars	3.23% 2.34g	105% 76g	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	0.25% 0.18g	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	% 0.6g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	16% 6.15g	0% 0g	38g per day for Men 19-50 years
Protein	36% 20g	10.4% 5.83g	56g per day for Men 19-50 years

Vitamins

	Crackers, flavored, fish-shaped	Cookies, chocolate chip sandwich, with creme filling	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	134% 1.6mg	40.7% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	78.5% 1.02mg	25.3% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	79.5% 12.7mg	22.7% 3.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.3% 1.3mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	2.9% 0.038mg	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	76% 304μg	27.8% 111μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	1.65% 0.04μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	48.7% 7.3mg	24.3% 3.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	46% 55μg	6.95% 8.33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, flavored, fish-shaped	Cookies, chocolate chip sandwich, with creme filling	Recommended Dietary Allowance
Calcium	16.5% 165mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	29.5% 0.27mg	46.5% 0.42mg	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	114% 9.1mg	26.3% 2.1mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	48.7% 1.12mg	NA	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	47.3% 331mg	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	13% 445mg	5.5% 187mg	3400mg per day for Men 19-50 years
Selenium	14.4% 7.94μg	42.6% 23.4μg	55μg per day for Men 19-50 years
Sodium	128% 1925mg	37% 554mg	1500mg per day for Men 19-50 years
Zinc	19.7% 2.16mg	12.4% 1.37mg	11mg per day for Men 19-50 years
Water	0.18% 6.8g	0.8% 29.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, flavored, fish-shaped VS Cookies, chocolate chip sandwich, with creme filling per 7 oz

Compare the macro and micronutrient content in 7 oz of Crackers, flavored, fish-shaped versus 7 oz of Cookies, chocolate chip sandwich, with creme filling to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Crackers, flavored, fish-shaped vs Cookies, chocolate chip sandwich, with creme filling:

• 7 ounces of Crackers, flavored, fish-shaped have 3.3 times more Vitamin B1, 3.1 times more Vitamin B2, 3.5 times more Vitamin B3, 4.5 times more Vitamin B6, 2.7 times more Vitamin B9, 2 times more Vitamin E and 6.6 times more Vitamin K than Cookies, chocolate chip sandwich, with creme filling.
• 7 ounces of Cookies, chocolate chip sandwich, with creme filling have insufficient amounts of Vitamin B6

Comparing minerals per 7 ounces for Crackers, flavored, fish-shaped vs Cookies, chocolate chip sandwich, with creme filling:

• 7 ounces of Crackers, flavored, fish-shaped have more Calcium, 4.3 times more Iron, 2.8 times more Phosphorus, 2.4 times more Potassium, 3.5 times more Sodium and 1.6 times more Zinc than Cookies, chocolate chip sandwich, with creme filling.
• While 7 oz of Cookies, chocolate chip sandwich, with creme filling contain 1.6 times more Copper and 3 times more Selenium than Crackers, flavored, fish-shaped.
• Both Crackers, flavored, fish-shaped and Cookies, chocolate chip sandwich, with creme filling contain similar levels of Magnesium per seven ounces.
• 7 ounces of Cookies, chocolate chip sandwich, with creme filling lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Crackers, flavored, fish-shaped have more Fiber and 3.5 times more Protein than Cookies, chocolate chip sandwich, with creme filling.
• While 7 oz of Cookies, chocolate chip sandwich, with creme filling contain 2.9 times more Saturated Fat, 1.7 times more Omega 6 and 32.4 times more Sugars than Crackers, flavored, fish-shaped.
• Both Crackers, flavored, fish-shaped and Cookies, chocolate chip sandwich, with creme filling offer comparable quantities of Energy, Fat, Omega 3 and Carbohydrate per seven ounces.
• 7 ounces of Cookies, chocolate chip sandwich, with creme filling provide inadequate amounts of Fiber