Comparing Nutrients in 100 grams Cookies, shortbread, reduced fat VS Crackers, standard snack-type, with whole wheat

Macros Ratio

	Protein	Fat	Carbs
Cookies, shortbread, reduced fat	5%	28%	67%
Crackers, standard snack-type, with whole wheat	6%	35%	59%

Macro Nutrients

	Cookies, shortbread, reduced fat	Crackers, standard snack-type, with whole wheat	Recommended Dietary Allowance
Energy	15.6% 451kcal	16% 463kcal	2900kcal per day for Men 19-50 years
Fat	14.4% 14g	18.4% 18g	97g per day for Men 19-50 years
Saturated Fat	14.7% 4.7g	13.6% 4.35g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	55.8% 0.89g	1.6g per day for Men 19-50 years
Omega 6	31.2% 5.3g	41.4% 7.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58.5% 76g	52.6% 68.4g	130g per day for Men 19-50 years
Sugars	30% 21.7g	14.4% 10.4g	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	0.41% 0.3g	0.25% 0.18g	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	% 0.36g	% 0.24g	g per day for Men 19-50 years
Sucrose	% 21g	% 9.7g	g per day for Men 19-50 years
Fiber	3.42% 1.3g	13% 4.9g	38g per day for Men 19-50 years
Protein	9.6% 5.37g	13% 7.3g	56g per day for Men 19-50 years

Vitamins

	Cookies, shortbread, reduced fat	Crackers, standard snack-type, with whole wheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.4% 0.35mg	26.7% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	18.7% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.5% 3.28mg	28% 4.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.42% 0.32mg	9.5% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.46% 0.071mg	14% 0.18mg	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	20.3% 81μg	14.5% 58μg	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% 0mg	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	16.3% 2.44mg	19.3% 2.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.9% 3.5μg	12% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, shortbread, reduced fat	Crackers, standard snack-type, with whole wheat	Recommended Dietary Allowance
Calcium	1.3% 13mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	10% 0.09mg	22% 0.2mg	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	37.3% 2.98mg	45.6% 3.65mg	8mg per day for Men 19-50 years
Magnesium	3.33% 14mg	11% 47mg	420mg per day for Men 19-50 years
Manganese	17% 0.39mg	40% 0.92mg	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	9.43% 66mg	51% 356mg	700mg per day for Men 19-50 years
Potassium	2.6% 88mg	6.15% 209mg	3400mg per day for Men 19-50 years
Selenium	11.3% 6.2μg	16% 8.7μg	55μg per day for Men 19-50 years
Sodium	38% 571mg	50% 748mg	1500mg per day for Men 19-50 years
Zinc	4.45% 0.49mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	0.097% 3.6g	0.074% 2.73g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Cookies, shortbread, reduced fat vs Crackers, standard snack-type, with whole wheat:

• Cookies, shortbread, reduced fat have 1.3 times more Vitamin B2 and 1.4 times more Vitamin B9 than Crackers, standard snack-type, with whole wheat.
• While Crackers, standard snack-type, with whole wheat contain 1.4 times more Vitamin B3, 1.5 times more Vitamin B5, 2.5 times more Vitamin B6 and 4.1 times more Vitamin K than Cookies, shortbread, reduced fat.
• Both Cookies, shortbread, reduced fat and Crackers, standard snack-type, with whole wheat have similar amounts of Vitamin B1 and Vitamin E per 100 g.
• Both Cookies, shortbread, reduced fat as well as Crackers, standard snack-type, with whole wheat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 g.

Comparing minerals per 100 grams for Cookies, shortbread, reduced fat vs Crackers, standard snack-type, with whole wheat:

• Crackers, standard snack-type, with whole wheat contain 12.8 times more Calcium, 2.2 times more Copper, 3.4 times more Magnesium, 2.3 times more Manganese, 5.4 times more Phosphorus, 2.4 times more Potassium, 1.4 times more Selenium, 1.3 times more Sodium and 2.3 times more Zinc than Cookies, shortbread, reduced fat.
• Both Cookies, shortbread, reduced fat and Crackers, standard snack-type, with whole wheat have similar amounts of Iron per 100 g.

Comparison of macro-nutrients per 100 grams:

• Cookies, shortbread, reduced fat have 2.1 times more Sugars than Crackers, standard snack-type, with whole wheat.
• While Crackers, standard snack-type, with whole wheat contain 1.3 times more Fat, 5.3 times more Omega 3, 1.3 times more Omega 6, 3.8 times more Fiber and 1.4 times more Protein than Cookies, shortbread, reduced fat.
• Both Cookies, shortbread, reduced fat and Crackers, standard snack-type, with whole wheat have similar amounts of Energy, Saturated Fat and Carbohydrate per 100 g.
• Both Cookies, shortbread, reduced fat as well as Crackers, standard snack-type, with whole wheat have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 g.