Comparing Nutrients in 100 grams Cookies, peanut butter sandwich, special dietary VS Crackers, crispbread, rye

Macros Ratio

	Protein	Fat	Carbs
Cookies, peanut butter sandwich, special dietary	7%	56%	37%
Crackers, crispbread, rye	8%	3%	89%

Macro Nutrients

	Cookies, peanut butter sandwich, special dietary	Crackers, crispbread, rye	Recommended Dietary Allowance
Energy	18.4% 535kcal	12.6% 366kcal	2900kcal per day for Men 19-50 years
Fat	35% 34g	1.34% 1.3g	97g per day for Men 19-50 years
Saturated Fat	15.4% 4.94g	0.45% 0.15g	32g per day for Men 19-50 years
Omega 3	34.4% 0.55g	4.94% 0.079g	1.6g per day for Men 19-50 years
Omega 6	67.4% 11.5g	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	39% 50.8g	63.2% 82.2g	130g per day for Men 19-50 years
Sugars	NA	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	NA	43.4% 16.5g	38g per day for Men 19-50 years
Protein	18% 10g	14% 7.9g	56g per day for Men 19-50 years

Vitamins

	Cookies, peanut butter sandwich, special dietary	Crackers, crispbread, rye	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29% 0.35mg	20.3% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.4% 0.15mg	11% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.26mg	6.5% 1.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.51mg	13.5% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6% 0.078mg	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	13.5% 54μg	11.8% 47μg	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	5.4% 0.81mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5% 6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, peanut butter sandwich, special dietary	Crackers, crispbread, rye	Recommended Dietary Allowance
Calcium	4.3% 43mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	29.7% 0.27mg	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	32% 2.55mg	30.4% 2.43mg	8mg per day for Men 19-50 years
Magnesium	12% 51mg	18.6% 78mg	420mg per day for Men 19-50 years
Manganese	30.7% 0.71mg	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	22% 154mg	38.4% 269mg	700mg per day for Men 19-50 years
Potassium	8.65% 294mg	9.4% 319mg	3400mg per day for Men 19-50 years
Selenium	6.36% 3.5μg	66.5% 36.6μg	55μg per day for Men 19-50 years
Sodium	27.5% 412mg	27.3% 410mg	1500mg per day for Men 19-50 years
Zinc	9.36% 1.03mg	21.7% 2.4mg	11mg per day for Men 19-50 years
Water	0.1% 3.7g	0.16% 6.1g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, peanut butter sandwich, special dietary VS Crackers, crispbread, rye per 100 g

Compare the macro and micronutrient content in 100 g of Cookies, peanut butter sandwich, 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, peanut butter sandwich, special dietary vs Crackers, crispbread, rye:

• 100 grams of Cookies, peanut butter sandwich, special dietary have 1.4 times more Vitamin B1 and 5.1 times more Vitamin B3 than Crackers, crispbread, rye.
• While 100 g of Crackers, crispbread, rye contain 1.3 times more Vitamin B5 and 2.7 times more Vitamin B6 than Cookies, peanut butter sandwich, special dietary.
• Both Cookies, peanut butter sandwich, special dietary and Crackers, crispbread, rye provide similar amounts of Vitamin B2 and Vitamin B9 per 100 grams.
• Both Cookies, peanut butter sandwich, special dietary as well as Crackers, crispbread, rye have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 100 grams.

Comparing minerals per 100 grams for Cookies, peanut butter sandwich, special dietary vs Crackers, crispbread, rye:

• 100 grams of Cookies, peanut butter sandwich, special dietary have 1.4 times more Calcium than Crackers, crispbread, rye.
• While 100 g of Crackers, crispbread, rye contain 1.5 times more Magnesium, 3.5 times more Manganese, 1.7 times more Phosphorus, 10.5 times more Selenium and 2.3 times more Zinc than Cookies, peanut butter sandwich, special dietary.
• Both Cookies, peanut butter sandwich, special dietary and Crackers, crispbread, rye contain similar levels of Copper, Iron, Potassium and Sodium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cookies, peanut butter sandwich, special dietary have 1.5 times more Energy, 26.2 times more Fat, 34 times more Saturated Fat, 7 times more Omega 3, 23.9 times more Omega 6 and 1.3 times more Protein than Crackers, crispbread, rye.
• While 100 g of Crackers, crispbread, rye contain 1.6 times more Carbohydrate than Cookies, peanut butter sandwich, special dietary.