Comparing Nutrients in 100 grams Cookies, chocolate, made with rice cereal VS Crackers, flavored, fish-shaped

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate, made with rice cereal	3%	40%	57%
Crackers, flavored, fish-shaped	9%	34%	57%

Macro Nutrients

	Cookies, chocolate, made with rice cereal	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Energy	15% 440kcal	16% 463kcal	2900kcal per day for Men 19-50 years
Fat	20% 19.4g	18.3% 17.7g	97g per day for Men 19-50 years
Saturated Fat	35.3% 11.3g	6.43% 2.06g	32g per day for Men 19-50 years
Omega 3	9.63% 0.15g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	17% 2.86g	20.5% 3.48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	48.7% 63.3g	50.5% 65.7g	130g per day for Men 19-50 years
Sugars	55.6% 40.3g	1.63% 1.18g	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	0.12% 0.09g	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	% 0.3g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	4.2% 1.6g	8.16% 3.1g	38g per day for Men 19-50 years
Protein	5.77% 3.23g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate, made with rice cereal	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29% 0.35mg	67.8% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	39.5% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.54mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	13.2% 0.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.2% 0.33mg	6.54% 0.085mg	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	6% 24μg	38.3% 153μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2.9% 0.07μg	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	13% 1.96mg	24.5% 3.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.33% 4μg	23% 27.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate, made with rice cereal	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Calcium	3.2% 32mg	8.3% 83mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	15% 0.13mg	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	31% 2.5mg	57.3% 4.6mg	8mg per day for Men 19-50 years
Magnesium	9.05% 38mg	5.95% 25mg	420mg per day for Men 19-50 years
Manganese	NA	24.6% 0.57mg	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	13.7% 96mg	24% 167mg	700mg per day for Men 19-50 years
Potassium	6.68% 227mg	6.6% 224mg	3400mg per day for Men 19-50 years
Selenium	17% 9.3μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	14% 210mg	64.7% 970mg	1500mg per day for Men 19-50 years
Zinc	6.1% 0.67mg	9.9% 1.1mg	11mg per day for Men 19-50 years
Water	0.35% 13g	0.092% 3.42g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Cookies, chocolate, made with rice cereal vs Crackers, flavored, fish-shaped:

• Cookies, chocolate, made with rice cereal have 3.9 times more Vitamin B6 than Crackers, flavored, fish-shaped.
• While Crackers, flavored, fish-shaped contain 2.3 times more Vitamin B1, 1.3 times more Vitamin B2, 1.8 times more Vitamin B3, 6.4 times more Vitamin B9, 1.9 times more Vitamin E and 6.9 times more Vitamin K than Cookies, chocolate, made with rice cereal.

Comparing minerals per 100 grams for Cookies, chocolate, made with rice cereal vs Crackers, flavored, fish-shaped:

• Cookies, chocolate, made with rice cereal have 1.3 times more Copper, 1.5 times more Magnesium and 2.3 times more Selenium than Crackers, flavored, fish-shaped.
• While Crackers, flavored, fish-shaped contain 2.6 times more Calcium, 1.8 times more Iron, 1.7 times more Phosphorus, 4.6 times more Sodium and 1.6 times more Zinc than Cookies, chocolate, made with rice cereal.
• Both Cookies, chocolate, made with rice cereal and Crackers, flavored, fish-shaped have similar amounts of Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Cookies, chocolate, made with rice cereal have 5.5 times more Saturated Fat and 34.2 times more Sugars than Crackers, flavored, fish-shaped.
• While Crackers, flavored, fish-shaped contain 2.7 times more Omega 3, 1.9 times more Fiber and 3.1 times more Protein than Cookies, chocolate, made with rice cereal.
• Both Cookies, chocolate, made with rice cereal and Crackers, flavored, fish-shaped have similar amounts of Energy, Fat, Omega 6 and Carbohydrate per 100 g.
• Both Cookies, chocolate, made with rice cereal as well as Crackers, flavored, fish-shaped have insufficient amounts of Glucose and Sucrose in 100 g.