Comparing Nutrients in 100 grams Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched VS Crackers, wheat, low salt

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched	4%	41%	55%
Crackers, wheat, low salt	7%	39%	54%

Macro Nutrients

	Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched	Crackers, wheat, low salt	Recommended Dietary Allowance
Energy	16.6% 481kcal	16.3% 473kcal	2900kcal per day for Men 19-50 years
Fat	23.3% 22.6g	21.2% 20.6g	97g per day for Men 19-50 years
Saturated Fat	23.4% 7.48g	16% 5.18g	32g per day for Men 19-50 years
Omega 3	7.63% 0.12g	8.75% 0.14g	1.6g per day for Men 19-50 years
Omega 6	13.2% 2.25g	15.6% 2.65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51.4% 66.8g	50% 65g	130g per day for Men 19-50 years
Sugars	NA	18% 13g	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	6.58% 2.5g	12% 4.5g	38g per day for Men 19-50 years
Protein	9.64% 5.4g	15.4% 8.6g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched	Crackers, wheat, low salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.9% 0.059mg	42% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.6% 0.06mg	25% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.96% 0.47mg	31% 4.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.6% 0.23mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.3% 0.056mg	10.5% 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	2.25% 9μg	12.5% 50μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.42% 0.01μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8% 9.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched	Crackers, wheat, low salt	Recommended Dietary Allowance
Calcium	2.5% 25mg	4.9% 49mg	1000mg per day for Men 19-50 years
Copper	23.6% 0.21mg	35.3% 0.32mg	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	12.5% 1mg	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	7.4% 31mg	14.8% 62mg	420mg per day for Men 19-50 years
Manganese	19.5% 0.45mg	77.4% 1.8mg	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	15.4% 108mg	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	3.97% 135mg	5.97% 203mg	3400mg per day for Men 19-50 years
Selenium	NA	61.3% 33.7μg	55μg per day for Men 19-50 years
Sodium	21% 315mg	12.7% 190mg	1500mg per day for Men 19-50 years
Zinc	5.8% 0.64mg	14.5% 1.6mg	11mg per day for Men 19-50 years
Water	0.11% 4.1g	0.084% 3.1g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched VS Crackers, wheat, low salt per 100 g

Compare the macro and micronutrient content in 100 g of Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched versus 100 g of Crackers, wheat, low salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched vs Crackers, wheat, low salt:

• 100 g of Crackers, wheat, low salt contain 8.6 times more Vitamin B1, 5.5 times more Vitamin B2, 10.5 times more Vitamin B3, 2.3 times more Vitamin B5, 2.4 times more Vitamin B6 and 5.6 times more Vitamin B9 than Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched.
• Both Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched as well as Crackers, wheat, low salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 100 grams.

Comparing minerals per 100 grams for Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched vs Crackers, wheat, low salt:

• 100 grams of Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched have 1.7 times more Sodium than Crackers, wheat, low salt.
• While 100 g of Crackers, wheat, low salt contain 2 times more Calcium, 1.5 times more Copper, 4.4 times more Iron, 2 times more Magnesium, 4 times more Manganese, 2 times more Phosphorus, 1.5 times more Potassium and 2.5 times more Zinc than Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched have 1.4 times more Saturated Fat than Crackers, wheat, low salt.
• While 100 g of Crackers, wheat, low salt contain 1.8 times more Fiber and 1.6 times more Protein than Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched.
• Both Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched and Crackers, wheat, low salt offer comparable quantities of Energy, Fat, Omega 3, Omega 6 and Carbohydrate per 100 grams.