Comparing Nutrients in 7 ounces Crackers, toast thins, low sodium VS Cookies, gluten-free, chocolate sandwich, with creme filling

Macros Ratio

	Protein	Fat	Carbs
Crackers, toast thins, low sodium	6%	33%	61%
Cookies, gluten-free, chocolate sandwich, with creme filling	2%	34%	64%

Macro Nutrients

	Crackers, toast thins, low sodium	Cookies, gluten-free, chocolate sandwich, with creme filling	Recommended Dietary Allowance
Energy	30.2% 877kcal	32.4% 941kcal	2900kcal per day for Men 19-50 years
Fat	33% 32g	36.6% 35.5g	97g per day for Men 19-50 years
Saturated Fat	20% 6.4g	49% 15.7g	32g per day for Men 19-50 years
Omega 3	120% 1.92g	6.95% 0.11g	1.6g per day for Men 19-50 years
Omega 6	89.3% 15g	20.4% 3.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	103% 134g	116% 151g	130g per day for Men 19-50 years
Sugars	35.3% 25.6g	134% 97g	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	0% 0g	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	% 2g	g per day for Men 19-50 years
Sucrose	NA	% 94g	g per day for Men 19-50 years
Fiber	50.7% 19.2g	13% 4.96g	38g per day for Men 19-50 years
Protein	23% 12.8g	7.76% 4.35g	56g per day for Men 19-50 years

Vitamins

	Crackers, toast thins, low sodium	Cookies, gluten-free, chocolate sandwich, with creme filling	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.7% 0.74mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.4% 0.25mg	11.6% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46% 7.4mg	4.84% 0.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	5.95% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.6% 0.61mg	0% 0mg	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	16.4% 65.5μg	0% 0μg	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	22.4% 3.35mg	30.6% 4.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45.6% 54.8μg	42.3% 51μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, toast thins, low sodium	Cookies, gluten-free, chocolate sandwich, with creme filling	Recommended Dietary Allowance
Calcium	0% 0mg	3.77% 37.7mg	1000mg per day for Men 19-50 years
Copper	67.7% 0.61mg	57.5% 0.52mg	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	86.3% 6.9mg	69.7% 5.58mg	8mg per day for Men 19-50 years
Magnesium	48% 202mg	19% 79.4mg	420mg per day for Men 19-50 years
Manganese	NA	44.4% 1.02mg	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	75.4% 528mg	20% 139mg	700mg per day for Men 19-50 years
Potassium	18% 607mg	9.16% 312mg	3400mg per day for Men 19-50 years
Selenium	166% 91μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	23.4% 351mg	36.4% 546mg	1500mg per day for Men 19-50 years
Zinc	35% 3.85mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	0.44% 16g	0.15% 5.64g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, toast thins, low sodium VS Cookies, gluten-free, chocolate sandwich, with creme filling per 7 oz

Compare the macro and micronutrient content in 7 oz of Crackers, toast thins, low sodium versus 7 oz of Cookies, gluten-free, chocolate sandwich, with creme filling to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Crackers, toast thins, low sodium vs Cookies, gluten-free, chocolate sandwich, with creme filling:

• 7 ounces of Crackers, toast thins, low sodium have 7.5 times more Vitamin B1, 1.7 times more Vitamin B2, 9.5 times more Vitamin B3, more Vitamin B6 and more Vitamin B9 than Cookies, gluten-free, chocolate sandwich, with creme filling.
• While 7 oz of Cookies, gluten-free, chocolate sandwich, with creme filling contain 1.4 times more Vitamin E than Crackers, toast thins, low sodium.
• Both Crackers, toast thins, low sodium and Cookies, gluten-free, chocolate sandwich, with creme filling provide similar amounts of Vitamin K per seven ounces.
• 7 ounces of Cookies, gluten-free, chocolate sandwich, with creme filling have insufficient amounts of Vitamin B6 and Vitamin B9
• Both Crackers, toast thins, low sodium as well as Cookies, gluten-free, chocolate sandwich, with creme filling have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Crackers, toast thins, low sodium vs Cookies, gluten-free, chocolate sandwich, with creme filling:

• 7 ounces of Crackers, toast thins, low sodium have 1.2 times more Iron, 2.6 times more Magnesium, 3.8 times more Phosphorus, 1.9 times more Potassium, more Selenium and 2.9 times more Zinc than Cookies, gluten-free, chocolate sandwich, with creme filling.
• While 7 oz of Cookies, gluten-free, chocolate sandwich, with creme filling contain 1.6 times more Sodium than Crackers, toast thins, low sodium.
• Both Crackers, toast thins, low sodium and Cookies, gluten-free, chocolate sandwich, with creme filling contain similar levels of Copper per seven ounces.
• 7 ounces of Cookies, gluten-free, chocolate sandwich, with creme filling lack sufficient amounts of Selenium
• Both Crackers, toast thins, low sodium as well as Cookies, gluten-free, chocolate sandwich, with creme filling lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Crackers, toast thins, low sodium have 17.3 times more Omega 3, 4.4 times more Omega 6, 3.9 times more Fiber and 2.9 times more Protein than Cookies, gluten-free, chocolate sandwich, with creme filling.
• While 7 oz of Cookies, gluten-free, chocolate sandwich, with creme filling contain 2.5 times more Saturated Fat and 3.8 times more Sugars than Crackers, toast thins, low sodium.
• Both Crackers, toast thins, low sodium and Cookies, gluten-free, chocolate sandwich, with creme filling offer comparable quantities of Energy, Fat and Carbohydrate per seven ounces.