Comparing Nutrients in 7 ounces Rice crackers VS Cookie, butter or sugar, with chocolate icing or filling

Macros Ratio

	Protein	Fat	Carbs
Rice crackers	10%	11%	79%
Cookie, butter or sugar, with chocolate icing or filling	3%	42%	55%

Macro Nutrients

	Rice crackers	Cookie, butter or sugar, with chocolate icing or filling	Recommended Dietary Allowance
Energy	28.5% 826kcal	34.4% 998kcal	2900kcal per day for Men 19-50 years
Fat	10.2% 9.92g	48% 46.6g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	92% 29.4g	32g per day for Men 19-50 years
Omega 3	7.3% 0.12g	44.3% 0.71g	1.6g per day for Men 19-50 years
Omega 6	18.5% 3.14g	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	126% 164g	105% 137g	130g per day for Men 19-50 years
Sugars	0% 0g	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	0% 0g	9.92% 3.77g	38g per day for Men 19-50 years
Protein	35.4% 20g	14.5% 8.14g	56g per day for Men 19-50 years

Vitamins

	Rice crackers	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	72% 0.87mg	56.2% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	68.7% 11mg	26% 4.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.3% 3.2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	84.6% 1.1mg	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	11% 43.7μg	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	16.7% 2.5mg	24% 3.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.47% 4.17μg	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rice crackers	Cookie, butter or sugar, with chocolate icing or filling	Recommended Dietary Allowance
Calcium	0% 0mg	3.77% 37.7mg	1000mg per day for Men 19-50 years
Copper	66.4% 0.6mg	80.5% 0.72mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	0% 0mg	60.5% 4.84mg	8mg per day for Men 19-50 years
Magnesium	73.7% 310mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	351% 8.08mg	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	103% 718mg	21% 147mg	700mg per day for Men 19-50 years
Potassium	14% 482mg	13.7% 464mg	3400mg per day for Men 19-50 years
Selenium	92% 50.6μg	32.5% 18μg	55μg per day for Men 19-50 years
Sodium	31% 462mg	40% 597mg	1500mg per day for Men 19-50 years
Zinc	39.7% 4.37mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	0.006% 0.22g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Rice crackers VS Cookie, butter or sugar, with chocolate icing or filling per 7 oz

Compare the macro and micronutrient content in 7 oz of Rice crackers versus 7 oz of Cookie, butter or sugar, with chocolate icing or filling to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Rice crackers have 1.3 times more Vitamin B1, 2.6 times more Vitamin B3 and 21.3 times more Vitamin B6 than Cookie, butter or sugar, with chocolate icing or filling.
• While 7 oz of Cookie, butter or sugar, with chocolate icing or filling contain 1.9 times more Vitamin B2, 3.2 times more Vitamin B9, 1.4 times more Vitamin E and 3.1 times more Vitamin K than Rice crackers.
• 7 ounces of Rice crackers have insufficient amounts of Vitamin K
• Both Rice crackers as well as Cookie, butter or sugar, with chocolate icing or filling have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

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

• 7 ounces of Rice crackers have 12 times more Magnesium, 4.9 times more Phosphorus, 2.8 times more Selenium and 11 times more Zinc than Cookie, butter or sugar, with chocolate icing or filling.
• While 7 oz of Cookie, butter or sugar, with chocolate icing or filling contain more Iron and 1.3 times more Sodium than Rice crackers.
• Both Rice crackers and Cookie, butter or sugar, with chocolate icing or filling contain similar levels of Copper and Potassium per seven ounces.
• 7 ounces of Rice crackers lack sufficient amounts of Iron
• 7 ounces of Cookie, butter or sugar, with chocolate icing or filling lack sufficient amounts of Zinc
• Both Rice crackers as well as Cookie, butter or sugar, with chocolate icing or filling lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Rice crackers have 1.2 times more Carbohydrate and 2.4 times more Protein than Cookie, butter or sugar, with chocolate icing or filling.
• While 7 oz of Cookie, butter or sugar, with chocolate icing or filling contain 4.7 times more Fat, more Saturated Fat, 6.1 times more Omega 3, 3 times more Omega 6, more Sugars and more Fiber than Rice crackers.
• Both Rice crackers and Cookie, butter or sugar, with chocolate icing or filling offer comparable quantities of Energy per seven ounces.
• 7 ounces of Rice crackers provide inadequate amounts of Fiber