Comparing Nutrients in 100 grams Cookies, oatmeal, commercially prepared, special dietary VS Crackers, crispbread, rye

Macros Ratio

	Protein	Fat	Carbs
Cookies, oatmeal, commercially prepared, special dietary	4%	35%	61%
Crackers, crispbread, rye	8%	3%	89%

Macro Nutrients

	Cookies, oatmeal, commercially prepared, special dietary	Crackers, crispbread, rye	Recommended Dietary Allowance
Energy	15.5% 449kcal	12.6% 366kcal	2900kcal per day for Men 19-50 years
Fat	18.6% 18g	1.34% 1.3g	97g per day for Men 19-50 years
Saturated Fat	8.4% 2.7g	0.45% 0.15g	32g per day for Men 19-50 years
Omega 3	29% 0.46g	4.94% 0.079g	1.6g per day for Men 19-50 years
Omega 6	37% 6.3g	2.8% 0.48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.8% 70g	63.2% 82.2g	130g per day for Men 19-50 years
Sugars	43.7% 31.7g	1.48% 1.07g	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	7.63% 2.9g	43.4% 16.5g	38g per day for Men 19-50 years
Protein	8.57% 4.8g	14% 7.9g	56g per day for Men 19-50 years

Vitamins

	Cookies, oatmeal, commercially prepared, special dietary	Crackers, crispbread, rye	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.3% 0.46mg	20.3% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.2% 0.21mg	11% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.2% 3.24mg	6.5% 1.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.7% 0.29mg	13.5% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2% 0.026mg	16% 0.21mg	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	11.5% 46μg	11.8% 47μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.33% 0.3mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	10% 1.52mg	5.4% 0.81mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.83% 7μg	5% 6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, oatmeal, commercially prepared, special dietary	Crackers, crispbread, rye	Recommended Dietary Allowance
Calcium	5.4% 54mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	16.8% 0.15mg	28.3% 0.26mg	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	51% 4.07mg	30.4% 2.43mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	18.6% 78mg	420mg per day for Men 19-50 years
Manganese	28% 0.64mg	108% 2.48mg	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	17.4% 122mg	38.4% 269mg	700mg per day for Men 19-50 years
Potassium	5.15% 175mg	9.4% 319mg	3400mg per day for Men 19-50 years
Selenium	8% 4.4μg	66.5% 36.6μg	55μg per day for Men 19-50 years
Sodium	18% 273mg	27.3% 410mg	1500mg per day for Men 19-50 years
Zinc	4.45% 0.49mg	21.7% 2.4mg	11mg per day for Men 19-50 years
Water	0.18% 6.5g	0.16% 6.1g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, oatmeal, commercially prepared, special dietary VS Crackers, crispbread, rye per 100 g

Compare the macro and micronutrient content in 100 g of Cookies, oatmeal, commercially prepared, special dietary versus 100 g of Crackers, crispbread, rye to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cookies, oatmeal, commercially prepared, special dietary vs Crackers, crispbread, rye:

• 100 grams of Cookies, oatmeal, commercially prepared, special dietary have 1.9 times more Vitamin B1, 1.5 times more Vitamin B2, 3.1 times more Vitamin B3 and 1.9 times more Vitamin E than Crackers, crispbread, rye.
• While 100 g of Crackers, crispbread, rye contain 2.4 times more Vitamin B5 and 8.1 times more Vitamin B6 than Cookies, oatmeal, commercially prepared, special dietary.
• Both Cookies, oatmeal, commercially prepared, special dietary and Crackers, crispbread, rye provide similar amounts of Vitamin B9 and Vitamin K per 100 grams.
• Both Cookies, oatmeal, commercially prepared, special dietary as well as Crackers, crispbread, rye have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Cookies, oatmeal, commercially prepared, special dietary vs Crackers, crispbread, rye:

• 100 grams of Cookies, oatmeal, commercially prepared, special dietary have 1.7 times more Calcium and 1.7 times more Iron than Crackers, crispbread, rye.
• While 100 g of Crackers, crispbread, rye contain 1.7 times more Copper, 4.6 times more Magnesium, 3.9 times more Manganese, 2.2 times more Phosphorus, 1.8 times more Potassium, 8.3 times more Selenium, 1.5 times more Sodium and 4.9 times more Zinc than Cookies, oatmeal, commercially prepared, special dietary.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cookies, oatmeal, commercially prepared, special dietary have 1.2 times more Energy, 13.8 times more Fat, 18.6 times more Saturated Fat, 5.9 times more Omega 3, 13.2 times more Omega 6 and 29.6 times more Sugars than Crackers, crispbread, rye.
• While 100 g of Crackers, crispbread, rye contain 5.7 times more Fiber and 1.6 times more Protein than Cookies, oatmeal, commercially prepared, special dietary.
• Both Cookies, oatmeal, commercially prepared, special dietary and Crackers, crispbread, rye offer comparable quantities of Carbohydrate per 100 grams.