Comparing Nutrients in 7 ounces Crackers, matzo, whole-wheat VS Cookies, sugar wafer, with creme filling, sugar free

Macros Ratio

	Protein	Fat	Carbs
Crackers, matzo, whole-wheat	14%	4%	82%
Cookies, sugar wafer, with creme filling, sugar free	3%	48%	49%

Macro Nutrients

	Crackers, matzo, whole-wheat	Cookies, sugar wafer, with creme filling, sugar free	Recommended Dietary Allowance
Energy	24% 697kcal	36.3% 1054kcal	2900kcal per day for Men 19-50 years
Fat	3.07% 2.98g	58.4% 56.7g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	26.4% 8.45g	32g per day for Men 19-50 years
Omega 3	4.1% 0.065g	92% 1.47g	1.6g per day for Men 19-50 years
Omega 6	7.2% 1.23g	117% 20g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	120% 157g	101% 131g	130g per day for Men 19-50 years
Sugars	NA	0% 0g	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	61.6% 23.4g	74.7% 28.4g	38g per day for Men 19-50 years
Protein	46.4% 26g	12.7% 7.1g	56g per day for Men 19-50 years

Vitamins

	Crackers, matzo, whole-wheat	Cookies, sugar wafer, with creme filling, sugar free	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60.4% 0.72mg	39.7% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41.4% 0.54mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	67% 10.7mg	22.3% 3.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49.2% 2.46mg	3.9% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.3% 0.32mg	1.37% 0.018mg	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	17.4% 69.5μg	21% 83.3μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	40.7% 6.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.3% 5.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, matzo, whole-wheat	Cookies, sugar wafer, with creme filling, sugar free	Recommended Dietary Allowance
Calcium	4.56% 45.6mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	77% 0.69mg	8.38% 0.075mg	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	115% 9.23mg	32% 2.56mg	8mg per day for Men 19-50 years
Magnesium	63.3% 266mg	3.3% 14mg	420mg per day for Men 19-50 years
Manganese	302% 6.95mg	22% 0.5mg	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	86.5% 605mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	18.4% 627mg	3.33% 113mg	3400mg per day for Men 19-50 years
Selenium	271% 149μg	22.7% 12.5μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	9.4% 141mg	1500mg per day for Men 19-50 years
Zinc	47% 5.18mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	0.26% 9.53g	0.038% 1.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, matzo, whole-wheat VS Cookies, sugar wafer, with creme filling, sugar free per 7 oz

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

Lets compare vitamin content per 7 ounces of Crackers, matzo, whole-wheat vs Cookies, sugar wafer, with creme filling, sugar free:

• 7 ounces of Crackers, matzo, whole-wheat have 1.5 times more Vitamin B1, 1.8 times more Vitamin B2, 3 times more Vitamin B3, 12.7 times more Vitamin B5 and 17.7 times more Vitamin B6 than Cookies, sugar wafer, with creme filling, sugar free.
• Both Crackers, matzo, whole-wheat and Cookies, sugar wafer, with creme filling, sugar free provide similar amounts of 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 Crackers, matzo, whole-wheat as well as Cookies, sugar wafer, with creme filling, sugar free have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Crackers, matzo, whole-wheat vs Cookies, sugar wafer, with creme filling, sugar free:

• 7 ounces of Crackers, matzo, whole-wheat have more Calcium, 9.2 times more Copper, 3.6 times more Iron, 19.1 times more Magnesium, 13.8 times more Manganese, 7.6 times more Phosphorus, 5.5 times more Potassium, 11.9 times more Selenium and 13.1 times more Zinc than Cookies, sugar wafer, with creme filling, sugar free.
• While 7 oz of Cookies, sugar wafer, with creme filling, sugar free contain 35.5 times more Sodium than Crackers, matzo, whole-wheat.
• 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 Crackers, matzo, whole-wheat have 3.7 times more Protein than Cookies, sugar wafer, with creme filling, sugar free.
• While 7 oz of Cookies, sugar wafer, with creme filling, sugar free contain 1.5 times more Energy, 19 times more Fat, 17.5 times more Saturated Fat, 22.5 times more Omega 3 and 16.2 times more Omega 6 than Crackers, matzo, whole-wheat.
• Both Crackers, matzo, whole-wheat and Cookies, sugar wafer, with creme filling, sugar free offer comparable quantities of Carbohydrate and Fiber per seven ounces.