Comparing Nutrients in 100 grams Cookie, butter or sugar, with chocolate icing or filling VS Crackers, multigrain

Macros Ratio

	Protein	Fat	Carbs
Cookie, butter or sugar, with chocolate icing or filling	3%	42%	55%
Crackers, multigrain	6%	38%	56%

Macro Nutrients

	Cookie, butter or sugar, with chocolate icing or filling	Crackers, multigrain	Recommended Dietary Allowance
Energy	17.3% 503kcal	16.6% 482kcal	2900kcal per day for Men 19-50 years
Fat	24.2% 23.5g	21% 20.4g	97g per day for Men 19-50 years
Saturated Fat	46.3% 15g	10.3% 3.3g	32g per day for Men 19-50 years
Omega 3	22.3% 0.36g	85% 1.36g	1.6g per day for Men 19-50 years
Omega 6	28% 4.73g	61.4% 10.4g	17g per day for Men 19-50 years
Cholesterol	0.34% 1mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53% 69g	52% 67.6g	130g per day for Men 19-50 years
Sugars	46.6% 33.8g	16.6% 12g	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	5% 1.9g	9.2% 3.5g	38g per day for Men 19-50 years
Protein	7.32% 4.1g	12.7% 7.1g	56g per day for Men 19-50 years

Vitamins

	Cookie, butter or sugar, with chocolate icing or filling	Crackers, multigrain	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.3% 0.34mg	43.3% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.6% 0.19mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	21.3% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2% 0.026mg	9% 0.12mg	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	17.8% 71μg	25.8% 103μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.25% 0.03μg	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	0.17% 1IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	12% 1.8mg	11.7% 1.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.5% 6.6μg	30% 36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookie, butter or sugar, with chocolate icing or filling	Crackers, multigrain	Recommended Dietary Allowance
Calcium	1.9% 19mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	40.6% 0.37mg	16.8% 0.15mg	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	30.5% 2.44mg	32.4% 2.6mg	8mg per day for Men 19-50 years
Magnesium	3.1% 13mg	6.9% 29mg	420mg per day for Men 19-50 years
Manganese	NA	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	10.6% 74mg	41.7% 292mg	700mg per day for Men 19-50 years
Potassium	6.9% 234mg	5.03% 171mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	47.5% 26μg	55μg per day for Men 19-50 years
Sodium	20% 301mg	59% 883mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	8.9% 0.98mg	11mg per day for Men 19-50 years
Water	0.054% 2g	0.068% 2.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Cookie, butter or sugar, with chocolate icing or filling vs Crackers, multigrain:

• Cookie, butter or sugar, with chocolate icing or filling has more Vitamin B12 than Crackers, multigrain.
• While Crackers, multigrain contain 1.5 times more Vitamin B1, 1.5 times more Vitamin B2, 1.6 times more Vitamin B3, 4.5 times more Vitamin B6, 1.5 times more Vitamin B9 and 5.5 times more Vitamin K than Cookie, butter or sugar, with chocolate icing or filling.
• Both Cookie, butter or sugar, with chocolate icing or filling and Crackers, multigrain have similar amounts of Vitamin E per 100 g.
• Both Cookie, butter or sugar, with chocolate icing or filling as well as Crackers, multigrain have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 100 g.

Comparing minerals per 100 grams for Cookie, butter or sugar, with chocolate icing or filling vs Crackers, multigrain:

• Cookie, butter or sugar, with chocolate icing or filling has 1.4 times more Calcium, 2.4 times more Copper and 1.4 times more Potassium than Crackers, multigrain.
• While Crackers, multigrain contain 2.2 times more Magnesium, 3.9 times more Phosphorus, 2.9 times more Selenium, 2.9 times more Sodium and 4.9 times more Zinc than Cookie, butter or sugar, with chocolate icing or filling.
• Both Cookie, butter or sugar, with chocolate icing or filling and Crackers, multigrain have similar amounts of Iron per 100 g.

Comparison of macro-nutrients per 100 grams:

• Cookie, butter or sugar, with chocolate icing or filling has 4.5 times more Saturated Fat and 2.8 times more Sugars than Crackers, multigrain.
• While Crackers, multigrain contain 3.8 times more Omega 3, 2.2 times more Omega 6, 1.8 times more Fiber and 1.7 times more Protein than Cookie, butter or sugar, with chocolate icing or filling.
• Both Cookie, butter or sugar, with chocolate icing or filling and Crackers, multigrain have similar amounts of Energy, Fat and Carbohydrate per 100 g.
• Both Cookie, butter or sugar, with chocolate icing or filling as well as Crackers, multigrain have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.