Comparing Nutrients in 100 grams Cookies, gluten-free, lemon wafer VS Crackers, whole grain, sandwich-type, with peanut butter filling

Macros Ratio

	Protein	Fat	Carbs
Cookies, gluten-free, lemon wafer	0%	42%	58%
Crackers, whole grain, sandwich-type, with peanut butter filling	12%	41%	47%

Macro Nutrients

	Cookies, gluten-free, lemon wafer	Crackers, whole grain, sandwich-type, with peanut butter filling	Recommended Dietary Allowance
Energy	17.8% 515kcal	16% 465kcal	2900kcal per day for Men 19-50 years
Fat	25% 24g	22% 21g	97g per day for Men 19-50 years
Saturated Fat	33% 10.5g	14% 4.53g	32g per day for Men 19-50 years
Omega 3	6.13% 0.098g	30% 0.48g	1.6g per day for Men 19-50 years
Omega 6	15% 2.56g	23.6% 4g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57.2% 74.4g	42% 54.6g	130g per day for Men 19-50 years
Sugars	58.4% 42.3g	13% 9.4g	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	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 42.3g	NA	g per day for Men 19-50 years
Fiber	0% 0g	24.7% 9.4g	38g per day for Men 19-50 years
Protein	0% 0g	25.2% 14g	56g per day for Men 19-50 years

Vitamins

	Cookies, gluten-free, lemon wafer	Crackers, whole grain, sandwich-type, with peanut butter filling	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.75% 0.045mg	28% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.7% 0.074mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.41% 0.065mg	39.2% 6.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	17% 0.22mg	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	18.5% 74μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	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	21% 3.12mg	17.5% 2.63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.75% 4.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, gluten-free, lemon wafer	Crackers, whole grain, sandwich-type, with peanut butter filling	Recommended Dietary Allowance
Calcium	0.9% 9mg	3.3% 33mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	34.3% 0.31mg	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	2.25% 0.18mg	38.4% 3.07mg	8mg per day for Men 19-50 years
Magnesium	0.71% 3mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	0.83% 0.019mg	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	5.57% 39mg	36.6% 256mg	700mg per day for Men 19-50 years
Potassium	1.06% 36mg	9.7% 330mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	34% 18.7μg	55μg per day for Men 19-50 years
Sodium	7.4% 111mg	42.3% 635mg	1500mg per day for Men 19-50 years
Zinc	0.27% 0.03mg	18.6% 2.05mg	11mg per day for Men 19-50 years
Water	0.03% 1.12g	0.2% 7.32g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, gluten-free, lemon wafer VS Crackers, whole grain, sandwich-type, with peanut butter filling per 100 g

Compare the macro and micronutrient content in 100 g of Cookies, gluten-free, lemon wafer versus 100 g of Crackers, whole grain, sandwich-type, with peanut butter filling to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cookies, gluten-free, lemon wafer vs Crackers, whole grain, sandwich-type, with peanut butter filling:

• 100 g of Crackers, whole grain, sandwich-type, with peanut butter filling contain 7.4 times more Vitamin B1, 3.1 times more Vitamin B2, 96.6 times more Vitamin B3, more Vitamin B6 and more Vitamin B9 than Cookies, gluten-free, lemon wafer.
• Both Cookies, gluten-free, lemon wafer and Crackers, whole grain, sandwich-type, with peanut butter filling provide similar amounts of Vitamin E per 100 grams.
• 100 grams of Cookies, gluten-free, lemon wafer have insufficient amounts of Vitamin B3, Vitamin B6 and Vitamin B9

Comparing minerals per 100 grams for Cookies, gluten-free, lemon wafer vs Crackers, whole grain, sandwich-type, with peanut butter filling:

• 100 g of Crackers, whole grain, sandwich-type, with peanut butter filling contain 3.7 times more Calcium, more Copper, 17.1 times more Iron, 35.7 times more Magnesium, 6.6 times more Phosphorus, 9.2 times more Potassium, more Selenium, 5.7 times more Sodium and 68.3 times more Zinc than Cookies, gluten-free, lemon wafer.
• 100 grams of Cookies, gluten-free, lemon wafer lack sufficient amounts of Calcium, Copper, Magnesium, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cookies, gluten-free, lemon wafer have 2.3 times more Saturated Fat, 1.4 times more Carbohydrate and 4.5 times more Sugars than Crackers, whole grain, sandwich-type, with peanut butter filling.
• While 100 g of Crackers, whole grain, sandwich-type, with peanut butter filling contain 4.9 times more Omega 3, 1.6 times more Omega 6, more Fiber and more Protein than Cookies, gluten-free, lemon wafer.
• Both Cookies, gluten-free, lemon wafer and Crackers, whole grain, sandwich-type, with peanut butter filling offer comparable quantities of Energy and Fat per 100 grams.
• 100 grams of Cookies, gluten-free, lemon wafer provide inadequate amounts of Fiber and Protein