Comparing Nutrients in 7 ounces Crackers, toast thins, low sodium VS Cookies, gluten-free, chocolate wafer

Macros Ratio

	Protein	Fat	Carbs
Crackers, toast thins, low sodium	6%	33%	61%
Cookies, gluten-free, chocolate wafer	3%	51%	46%

Macro Nutrients

	Crackers, toast thins, low sodium	Cookies, gluten-free, chocolate wafer	Recommended Dietary Allowance
Energy	30.2% 877kcal	37% 1074kcal	2900kcal per day for Men 19-50 years
Fat	33% 32g	62.2% 60.4g	97g per day for Men 19-50 years
Saturated Fat	20% 6.4g	95% 30.4g	32g per day for Men 19-50 years
Omega 3	120% 1.92g	15.4% 0.25g	1.6g per day for Men 19-50 years
Omega 6	89.3% 15g	25% 4.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	103% 134g	96% 125g	130g per day for Men 19-50 years
Sugars	35.3% 25.6g	112% 81.3g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 73.6g	g per day for Men 19-50 years
Fiber	50.7% 19.2g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	23% 12.8g	14.4% 8.06g	56g per day for Men 19-50 years

Vitamins

	Crackers, toast thins, low sodium	Cookies, gluten-free, chocolate wafer	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.7% 0.74mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.4% 0.25mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46% 7.4mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	17% 0.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.6% 0.61mg	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	16.4% 65.5μg	NA	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	NA	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	22.4% 3.35mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45.6% 54.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, toast thins, low sodium	Cookies, gluten-free, chocolate wafer	Recommended Dietary Allowance
Calcium	0% 0mg	21.6% 216mg	1000mg per day for Men 19-50 years
Copper	67.7% 0.61mg	57% 0.51mg	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	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	48% 202mg	19.4% 81.4mg	420mg per day for Men 19-50 years
Manganese	NA	35.5% 0.82mg	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	41% 286mg	700mg per day for Men 19-50 years
Potassium	18% 607mg	20% 675mg	3400mg per day for Men 19-50 years
Selenium	166% 91μg	NA	55μg per day for Men 19-50 years
Sodium	23.4% 351mg	16% 242mg	1500mg per day for Men 19-50 years
Zinc	35% 3.85mg	14% 1.55mg	11mg per day for Men 19-50 years
Water	0.44% 16g	0.073% 2.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, toast thins, low sodium VS Cookies, gluten-free, chocolate wafer 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 wafer 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 wafer:

• Both Crackers, toast thins, low sodium and Cookies, gluten-free, chocolate wafer have similar amounts of vitamins per 7 oz

Comparing minerals per 7 ounces for Crackers, toast thins, low sodium vs Cookies, gluten-free, chocolate wafer:

• 7 ounces of Crackers, toast thins, low sodium have 2.5 times more Magnesium, 1.8 times more Phosphorus, 1.5 times more Sodium and 2.5 times more Zinc than Cookies, gluten-free, chocolate wafer.
• While 7 oz of Cookies, gluten-free, chocolate wafer contain more Calcium than Crackers, toast thins, low sodium.
• Both Crackers, toast thins, low sodium and Cookies, gluten-free, chocolate wafer contain similar levels of Copper, Iron and Potassium per seven ounces.
• 7 ounces of Crackers, toast thins, low sodium lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Crackers, toast thins, low sodium have 7.8 times more Omega 3, 3.6 times more Omega 6, 6.1 times more Fiber and 1.6 times more Protein than Cookies, gluten-free, chocolate wafer.
• While 7 oz of Cookies, gluten-free, chocolate wafer contain 1.9 times more Fat, 4.7 times more Saturated Fat and 3.2 times more Sugars than Crackers, toast thins, low sodium.
• Both Crackers, toast thins, low sodium and Cookies, gluten-free, chocolate wafer offer comparable quantities of Energy and Carbohydrate per seven ounces.