Comparing Nutrients in 7 ounces Crackers, saltines, fat-free, low-sodium VS Archway Home Style Cookies, Sugar Free Oatmeal

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines, fat-free, low-sodium	11%	4%	85%
Archway Home Style Cookies, Sugar Free Oatmeal	5%	39%	56%

Macro Nutrients

	Crackers, saltines, fat-free, low-sodium	Archway Home Style Cookies, Sugar Free Oatmeal	Recommended Dietary Allowance
Energy	27% 780kcal	30.2% 877kcal	2900kcal per day for Men 19-50 years
Fat	3.27% 3.18g	42.8% 41.5g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	30.4% 9.72g	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	NA	1.6g per day for Men 19-50 years
Omega 6	7.55% 1.3g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	126% 163g	103% 133g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	3.45% 2.5g	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	14% 5.36g	9.92% 3.77g	38g per day for Men 19-50 years
Protein	37.2% 21g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines, fat-free, low-sodium	Archway Home Style Cookies, Sugar Free Oatmeal	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	85.7% 1.03mg	44.7% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	90% 1.17mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	71% 11.3mg	22.4% 3.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.5% 0.77mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	NA	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	28.8% 115μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.6% 0.24mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.1% 9.72μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines, fat-free, low-sodium	Archway Home Style Cookies, Sugar Free Oatmeal	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	NA	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	192% 15.3mg	48.6% 3.9mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	NA	420mg per day for Men 19-50 years
Manganese	55% 1.26mg	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	32% 224mg	NA	700mg per day for Men 19-50 years
Potassium	6.7% 228mg	5.08% 173mg	3400mg per day for Men 19-50 years
Selenium	77.2% 42.5μg	NA	55μg per day for Men 19-50 years
Sodium	112% 1685mg	40.7% 611mg	1500mg per day for Men 19-50 years
Zinc	17% 1.87mg	NA	11mg per day for Men 19-50 years
Water	0.18% 6.75g	0.27% 9.92g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Crackers, saltines, fat-free, low-sodium vs Archway Home Style Cookies, Sugar Free Oatmeal:

• Crackers, saltines, fat-free, low-sodium have 1.9 times more Vitamin B1, 3.5 times more Vitamin B2, 3.2 times more Vitamin B3 and 2.1 times more Vitamin B9 than Archway Home Style Cookies, Sugar Free Oatmeal.
• Both Crackers, saltines, fat-free, low-sodium as well as Archway Home Style Cookies, Sugar Free Oatmeal have insufficient amounts of Vitamin C in 7 oz.

Comparing minerals per 7 ounces for Crackers, saltines, fat-free, low-sodium vs Archway Home Style Cookies, Sugar Free Oatmeal:

• Crackers, saltines, fat-free, low-sodium have 3.9 times more Iron, 1.3 times more Potassium and 2.8 times more Sodium than Archway Home Style Cookies, Sugar Free Oatmeal.
• Both Crackers, saltines, fat-free, low-sodium and Archway Home Style Cookies, Sugar Free Oatmeal have similar amounts of Calcium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Crackers, saltines, fat-free, low-sodium have 1.2 times more Carbohydrate, 1.4 times more Fiber and 1.9 times more Protein than Archway Home Style Cookies, Sugar Free Oatmeal.
• While Archway Home Style Cookies, Sugar Free Oatmeal contain 13.1 times more Fat, 20.1 times more Saturated Fat and 3.3 times more Sugars than Crackers, saltines, fat-free, low-sodium.
• Both Crackers, saltines, fat-free, low-sodium and Archway Home Style Cookies, Sugar Free Oatmeal have similar amounts of Energy per 7 oz.
• Both Crackers, saltines, fat-free, low-sodium as well as Archway Home Style Cookies, Sugar Free Oatmeal have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.