Comparing Nutrients in 7 ounces Crackers, melba toast, plain, without salt VS Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched

Macros Ratio

	Protein	Fat	Carbs
Crackers, melba toast, plain, without salt	13%	8%	79%
Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched	4%	41%	55%

Macro Nutrients

	Crackers, melba toast, plain, without salt	Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched	Recommended Dietary Allowance
Energy	26.7% 774kcal	33% 955kcal	2900kcal per day for Men 19-50 years
Fat	6.55% 6.35g	46.2% 45g	97g per day for Men 19-50 years
Saturated Fat	2.76% 0.88g	46.4% 15g	32g per day for Men 19-50 years
Omega 3	8.8% 0.14g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	14% 2.4g	26.2% 4.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	117% 152g	102% 133g	130g per day for Men 19-50 years
Sugars	NA	NA	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	33% 12.5g	13% 4.96g	38g per day for Men 19-50 years
Protein	43% 24g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Crackers, melba toast, plain, without salt	Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68.3% 0.82mg	9.76% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41.7% 0.54mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.16mg	5.87% 0.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.5% 1.38mg	9.1% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	8.55% 0.11mg	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	61.5% 246μg	4.47% 18μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.83% 0.02μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, melba toast, plain, without salt	Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched	Recommended Dietary Allowance
Calcium	18.5% 185mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	63.7% 0.57mg	46.7% 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	92% 7.34mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	28% 117mg	14.6% 61.5mg	420mg per day for Men 19-50 years
Manganese	97% 2.24mg	38.7% 0.89mg	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	55.6% 389mg	30.6% 214mg	700mg per day for Men 19-50 years
Potassium	11.8% 401mg	7.88% 268mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	2.5% 37.7mg	41.7% 625mg	1500mg per day for Men 19-50 years
Zinc	36.3% 4mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	0.27% 10g	0.22% 8.14g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, melba toast, plain, without salt VS Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched per 7 oz

Compare the macro and micronutrient content in 7 oz of Crackers, melba toast, plain, without salt versus 7 oz of Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Crackers, melba toast, plain, without salt vs Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched:

• 7 ounces of Crackers, melba toast, plain, without salt have 7 times more Vitamin B1, 4.6 times more Vitamin B2, 8.7 times more Vitamin B3, 3 times more Vitamin B5, 1.8 times more Vitamin B6 and 13.8 times more Vitamin B9 than Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched.
• Both Crackers, melba toast, plain, without salt as well as Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Crackers, melba toast, plain, without salt vs Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched:

• 7 ounces of Crackers, melba toast, plain, without salt have 3.7 times more Calcium, 1.4 times more Copper, 3.7 times more Iron, 1.9 times more Magnesium, 2.5 times more Manganese, 1.8 times more Phosphorus, 1.5 times more Potassium and 3.1 times more Zinc than Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched.
• While 7 oz of Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched contain 16.6 times more Sodium than Crackers, melba toast, plain, without salt.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Crackers, melba toast, plain, without salt have 2.5 times more Fiber and 2.2 times more Protein than Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched.
• While 7 oz of Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched contain 7.1 times more Fat, 16.8 times more Saturated Fat, 1.7 times more Omega 3 and 1.9 times more Omega 6 than Crackers, melba toast, plain, without salt.
• Both Crackers, melba toast, plain, without salt and Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched offer comparable quantities of Energy and Carbohydrate per seven ounces.