Comparing Nutrients in 7 ounces Crackers, standard snack-type, with whole wheat VS Cookies, shortbread, reduced fat

Macros Ratio

	Protein	Fat	Carbs
Crackers, standard snack-type, with whole wheat	6%	35%	59%
Cookies, shortbread, reduced fat	5%	28%	67%

Macro Nutrients

	Crackers, standard snack-type, with whole wheat	Cookies, shortbread, reduced fat	Recommended Dietary Allowance
Energy	31.7% 919kcal	31% 895kcal	2900kcal per day for Men 19-50 years
Fat	36.5% 35.4g	28.6% 27.8g	97g per day for Men 19-50 years
Saturated Fat	27% 8.62g	29% 9.3g	32g per day for Men 19-50 years
Omega 3	111% 1.77g	20.7% 0.33g	1.6g per day for Men 19-50 years
Omega 6	82% 14g	62% 10.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	104% 136g	116% 151g	130g per day for Men 19-50 years
Sugars	28.5% 20.7g	59.3% 43g	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	0.49% 0.36g	0.82% 0.6g	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	% 0.48g	% 0.71g	g per day for Men 19-50 years
Sucrose	% 19.2g	% 41.7g	g per day for Men 19-50 years
Fiber	25.6% 9.72g	6.8% 2.58g	38g per day for Men 19-50 years
Protein	26% 14.5g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Crackers, standard snack-type, with whole wheat	Cookies, shortbread, reduced fat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	58.4% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	48% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.2% 8.84mg	40.6% 6.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.94mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.5% 0.36mg	11% 0.14mg	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	28.8% 115μg	40% 161μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	38.4% 5.75mg	32.3% 4.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.5% 28μg	5.8% 6.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, standard snack-type, with whole wheat	Cookies, shortbread, reduced fat	Recommended Dietary Allowance
Calcium	33% 331mg	2.58% 25.8mg	1000mg per day for Men 19-50 years
Copper	43.4% 0.39mg	20% 0.18mg	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	91% 7.24mg	74% 5.9mg	8mg per day for Men 19-50 years
Magnesium	22.2% 93mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	34% 0.78mg	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	101% 706mg	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	12% 415mg	5.14% 175mg	3400mg per day for Men 19-50 years
Selenium	31.4% 17.3μg	22.4% 12.3μg	55μg per day for Men 19-50 years
Sodium	99% 1484mg	75.5% 1133mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	8.84% 0.97mg	11mg per day for Men 19-50 years
Water	0.15% 5.4g	0.19% 7.14g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, standard snack-type, with whole wheat VS Cookies, shortbread, reduced fat per 7 oz

Compare the macro and micronutrient content in 7 oz of Crackers, standard snack-type, with whole wheat versus 7 oz of Cookies, shortbread, reduced fat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Crackers, standard snack-type, with whole wheat vs Cookies, shortbread, reduced fat:

• 7 ounces of Crackers, standard snack-type, with whole wheat have 1.4 times more Vitamin B3, 1.5 times more Vitamin B5, 2.5 times more Vitamin B6 and 4.1 times more Vitamin K than Cookies, shortbread, reduced fat.
• While 7 oz of Cookies, shortbread, reduced fat contain 1.3 times more Vitamin B2 and 1.4 times more Vitamin B9 than Crackers, standard snack-type, with whole wheat.
• Both Crackers, standard snack-type, with whole wheat and Cookies, shortbread, reduced fat provide similar amounts of Vitamin B1 and Vitamin E per seven ounces.
• Both Crackers, standard snack-type, with whole wheat as well as Cookies, shortbread, reduced fat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Crackers, standard snack-type, with whole wheat vs Cookies, shortbread, reduced fat:

• 7 ounces of Crackers, standard snack-type, with whole wheat have 12.8 times more Calcium, 2.2 times more Copper, 1.2 times more Iron, 3.4 times more Magnesium, 2.3 times more Manganese, 5.4 times more Phosphorus, 2.4 times more Potassium, 1.4 times more Selenium, 1.3 times more Sodium and 2.3 times more Zinc than Cookies, shortbread, reduced fat.
• 7 ounces of Cookies, shortbread, reduced fat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Crackers, standard snack-type, with whole wheat have 1.3 times more Fat, 5.3 times more Omega 3, 1.3 times more Omega 6, 3.8 times more Fiber and 1.4 times more Protein than Cookies, shortbread, reduced fat.
• While 7 oz of Cookies, shortbread, reduced fat contain 2.1 times more Sugars than Crackers, standard snack-type, with whole wheat.
• Both Crackers, standard snack-type, with whole wheat and Cookies, shortbread, reduced fat offer comparable quantities of Energy, Saturated Fat and Carbohydrate per seven ounces.