Comparing Nutrients in 7 ounces Crackers, multigrain VS Cookie, butter or sugar, with chocolate icing or filling

Macros Ratio

	Protein	Fat	Carbs
Crackers, multigrain	6%	38%	56%
Cookie, butter or sugar, with chocolate icing or filling	3%	42%	55%

Macro Nutrients

	Crackers, multigrain	Cookie, butter or sugar, with chocolate icing or filling	Recommended Dietary Allowance
Energy	33% 957kcal	34.4% 998kcal	2900kcal per day for Men 19-50 years
Fat	41.7% 40.5g	48% 46.6g	97g per day for Men 19-50 years
Saturated Fat	20.5% 6.55g	92% 29.4g	32g per day for Men 19-50 years
Omega 3	169% 2.7g	44.3% 0.71g	1.6g per day for Men 19-50 years
Omega 6	122% 20.7g	55.2% 9.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.68% 2mg	290mg per day for Men 19-50 years
Carbohydrate	103% 134g	105% 137g	130g per day for Men 19-50 years
Sugars	33% 24g	93% 67g	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	18.3% 6.95g	9.92% 3.77g	38g per day for Men 19-50 years
Protein	25% 14g	14.5% 8.14g	56g per day for Men 19-50 years

Vitamins

	Crackers, multigrain	Cookie, butter or sugar, with chocolate icing or filling	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	86% 1.03mg	56.2% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.7% 0.56mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.75mg	26% 4.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	3.97% 0.052mg	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	51% 204μg	35.2% 141μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2.5% 0.06μg	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	0.33% 2IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	23% 3.47mg	24% 3.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	59.5% 71.4μg	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, multigrain	Cookie, butter or sugar, with chocolate icing or filling	Recommended Dietary Allowance
Calcium	2.78% 27.8mg	3.77% 37.7mg	1000mg per day for Men 19-50 years
Copper	33.3% 0.3mg	80.5% 0.72mg	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	64.2% 5.14mg	60.5% 4.84mg	8mg per day for Men 19-50 years
Magnesium	13.7% 57.5mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	NA	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	82.8% 579mg	21% 147mg	700mg per day for Men 19-50 years
Potassium	10% 339mg	13.7% 464mg	3400mg per day for Men 19-50 years
Selenium	94% 51.8μg	32.5% 18μg	55μg per day for Men 19-50 years
Sodium	117% 1752mg	40% 597mg	1500mg per day for Men 19-50 years
Zinc	17.7% 1.94mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	0.13% 4.96g	0.11% 3.97g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Crackers, multigrain vs Cookie, butter or sugar, with chocolate icing or filling:

• Crackers, multigrain have 1.5 times more Vitamin B1, 1.5 times more Vitamin B2, 1.6 times more Vitamin B3, 4.5 times more Vitamin B6, 1.5 times more Vitamin B9 and 5.5 times more Vitamin K than Cookie, butter or sugar, with chocolate icing or filling.
• While Cookie, butter or sugar, with chocolate icing or filling contains more Vitamin B12 than Crackers, multigrain.
• Both Crackers, multigrain and Cookie, butter or sugar, with chocolate icing or filling have similar amounts of Vitamin E per 7 oz.
• Both Crackers, multigrain as well as Cookie, butter or sugar, with chocolate icing or filling have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Crackers, multigrain vs Cookie, butter or sugar, with chocolate icing or filling:

• Crackers, multigrain have 2.2 times more Magnesium, 3.9 times more Phosphorus, 2.9 times more Selenium, 2.9 times more Sodium and 4.9 times more Zinc than Cookie, butter or sugar, with chocolate icing or filling.
• While Cookie, butter or sugar, with chocolate icing or filling contains 1.4 times more Calcium, 2.4 times more Copper and 1.4 times more Potassium than Crackers, multigrain.
• Both Crackers, multigrain and Cookie, butter or sugar, with chocolate icing or filling have similar amounts of Iron per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Crackers, multigrain have 3.8 times more Omega 3, 2.2 times more Omega 6, 1.8 times more Fiber and 1.7 times more Protein than Cookie, butter or sugar, with chocolate icing or filling.
• While Cookie, butter or sugar, with chocolate icing or filling contains 4.5 times more Saturated Fat and 2.8 times more Sugars than Crackers, multigrain.
• Both Crackers, multigrain and Cookie, butter or sugar, with chocolate icing or filling have similar amounts of Energy, Fat and Carbohydrate per 7 oz.
• Both Crackers, multigrain as well as Cookie, butter or sugar, with chocolate icing or filling have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.