Comparing Nutrients in 100 grams Cookies, gluten-free, chocolate sandwich, with creme filling VS Crackers, flavored, fish-shaped

Macros Ratio

	Protein	Fat	Carbs
Cookies, gluten-free, chocolate sandwich, with creme filling	2%	34%	64%
Crackers, flavored, fish-shaped	9%	34%	57%

Macro Nutrients

	Cookies, gluten-free, chocolate sandwich, with creme filling	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Energy	16.3% 474kcal	16% 463kcal	2900kcal per day for Men 19-50 years
Fat	18.4% 18g	18.3% 17.7g	97g per day for Men 19-50 years
Saturated Fat	24.7% 7.9g	6.43% 2.06g	32g per day for Men 19-50 years
Omega 3	3.5% 0.056g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	10.3% 1.75g	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	58.5% 76g	50.5% 65.7g	130g per day for Men 19-50 years
Sugars	67.6% 49g	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	0% 0g	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	% 1g	% 0.3g	g per day for Men 19-50 years
Sucrose	% 47.6g	% 0g	g per day for Men 19-50 years
Fiber	6.58% 2.5g	8.16% 3.1g	38g per day for Men 19-50 years
Protein	3.9% 2.2g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Cookies, gluten-free, chocolate sandwich, with creme filling	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	4.17% 0.05mg	67.8% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.85% 0.076mg	39.5% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.44% 0.39mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3% 0.15mg	13.2% 0.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	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	0% 0μg	38.3% 153μg	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	15.4% 2.3mg	24.5% 3.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21.3% 25.6μg	23% 27.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, gluten-free, chocolate sandwich, with creme filling	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Calcium	1.9% 19mg	8.3% 83mg	1000mg per day for Men 19-50 years
Copper	29% 0.26mg	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	35% 2.8mg	57.3% 4.6mg	8mg per day for Men 19-50 years
Magnesium	9.52% 40mg	5.95% 25mg	420mg per day for Men 19-50 years
Manganese	22.4% 0.52mg	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	10% 70mg	24% 167mg	700mg per day for Men 19-50 years
Potassium	4.6% 157mg	6.6% 224mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	18.3% 275mg	64.7% 970mg	1500mg per day for Men 19-50 years
Zinc	6% 0.66mg	9.9% 1.1mg	11mg per day for Men 19-50 years
Water	0.077% 2.84g	0.092% 3.42g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Cookies, gluten-free, chocolate sandwich, with creme filling vs Crackers, flavored, fish-shaped:

• Crackers, flavored, fish-shaped contain 16.3 times more Vitamin B1, 6.8 times more Vitamin B2, 16.4 times more Vitamin B3, 4.4 times more Vitamin B5, more Vitamin B6, more Vitamin B9 and 1.6 times more Vitamin E than Cookies, gluten-free, chocolate sandwich, with creme filling.
• Both Cookies, gluten-free, chocolate sandwich, with creme filling and Crackers, flavored, fish-shaped have similar amounts of Vitamin K per 100 g.

Comparing minerals per 100 grams for Cookies, gluten-free, chocolate sandwich, with creme filling vs Crackers, flavored, fish-shaped:

• Cookies, gluten-free, chocolate sandwich, with creme filling have 1.9 times more Copper and 1.6 times more Magnesium than Crackers, flavored, fish-shaped.
• While Crackers, flavored, fish-shaped contain 4.4 times more Calcium, 1.6 times more Iron, 2.4 times more Phosphorus, 1.4 times more Potassium, more Selenium, 3.5 times more Sodium and 1.7 times more Zinc than Cookies, gluten-free, chocolate sandwich, with creme filling.
• Both Cookies, gluten-free, chocolate sandwich, with creme filling and Crackers, flavored, fish-shaped have similar amounts of Manganese per 100 g.

Comparison of macro-nutrients per 100 grams:

• Cookies, gluten-free, chocolate sandwich, with creme filling have 3.8 times more Saturated Fat and 41.5 times more Sugars than Crackers, flavored, fish-shaped.
• While Crackers, flavored, fish-shaped contain 7.5 times more Omega 3, 2 times more Omega 6 and 4.6 times more Protein than Cookies, gluten-free, chocolate sandwich, with creme filling.
• Both Cookies, gluten-free, chocolate sandwich, with creme filling and Crackers, flavored, fish-shaped have similar amounts of Energy, Fat, Carbohydrate and Fiber per 100 g.
• Both Cookies, gluten-free, chocolate sandwich, with creme filling as well as Crackers, flavored, fish-shaped have insufficient amounts of Fructose, Glucose and Sucrose in 100 g.