Comparing Nutrients in 100 grams Cookies, sugar wafer, chocolate-covered VS Crackers, standard snack-type, with whole wheat

Macros Ratio

	Protein	Fat	Carbs
Cookies, sugar wafer, chocolate-covered	3%	47%	50%
Crackers, standard snack-type, with whole wheat	6%	35%	59%

Macro Nutrients

	Cookies, sugar wafer, chocolate-covered	Crackers, standard snack-type, with whole wheat	Recommended Dietary Allowance
Energy	18% 526kcal	16% 463kcal	2900kcal per day for Men 19-50 years
Fat	28.4% 27.6g	18.4% 18g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	13.6% 4.35g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	55.8% 0.89g	1.6g per day for Men 19-50 years
Omega 6	23% 3.9g	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	50.8% 66g	52.6% 68.4g	130g per day for Men 19-50 years
Sugars	71.3% 51.7g	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	NA	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	NA	% 0.24g	g per day for Men 19-50 years
Sucrose	NA	% 9.7g	g per day for Men 19-50 years
Fiber	8.95% 3.4g	13% 4.9g	38g per day for Men 19-50 years
Protein	6.16% 3.45g	13% 7.3g	56g per day for Men 19-50 years

Vitamins

	Cookies, sugar wafer, chocolate-covered	Crackers, standard snack-type, with whole wheat	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.83% 0.094mg	26.7% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.5% 0.22mg	18.7% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4% 0.64mg	28% 4.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.5% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.7% 0.048mg	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	3.75% 15μg	14.5% 58μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	6.25% 0.15μg	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	14.4% 2.16mg	19.3% 2.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.75% 6.9μg	12% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, sugar wafer, chocolate-covered	Crackers, standard snack-type, with whole wheat	Recommended Dietary Allowance
Calcium	0% 0mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	29.4% 0.27mg	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	15.5% 1.24mg	45.6% 3.65mg	8mg per day for Men 19-50 years
Magnesium	10.7% 45mg	11% 47mg	420mg per day for Men 19-50 years
Manganese	NA	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	16.7% 117mg	51% 356mg	700mg per day for Men 19-50 years
Potassium	9.15% 311mg	6.15% 209mg	3400mg per day for Men 19-50 years
Selenium	9.8% 5.4μg	16% 8.7μg	55μg per day for Men 19-50 years
Sodium	9.2% 138mg	50% 748mg	1500mg per day for Men 19-50 years
Zinc	5.55% 0.61mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	0.047% 1.73g	0.074% 2.73g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, sugar wafer, chocolate-covered VS Crackers, standard snack-type, with whole wheat per 100 g

Compare the macro and micronutrient content in 100 g of Cookies, sugar wafer, chocolate-covered versus 100 g of Crackers, standard snack-type, with whole wheat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cookies, sugar wafer, chocolate-covered vs Crackers, standard snack-type, with whole wheat:

• 100 grams of Cookies, sugar wafer, chocolate-covered have more Vitamin B12 than Crackers, standard snack-type, with whole wheat.
• While 100 g of Crackers, standard snack-type, with whole wheat contain 3.4 times more Vitamin B1, 6.9 times more Vitamin B3, 3.8 times more Vitamin B6, 3.9 times more Vitamin B9, 1.3 times more Vitamin E and 2.1 times more Vitamin K than Cookies, sugar wafer, chocolate-covered.
• Both Cookies, sugar wafer, chocolate-covered and Crackers, standard snack-type, with whole wheat provide similar amounts of Vitamin B2 per 100 grams.
• 100 grams of Crackers, standard snack-type, with whole wheat have insufficient amounts of Vitamin B12
• Both Cookies, sugar wafer, chocolate-covered as well as Crackers, standard snack-type, with whole wheat have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Cookies, sugar wafer, chocolate-covered vs Crackers, standard snack-type, with whole wheat:

• 100 grams of Cookies, sugar wafer, chocolate-covered have 1.3 times more Copper and 1.5 times more Potassium than Crackers, standard snack-type, with whole wheat.
• While 100 g of Crackers, standard snack-type, with whole wheat contain more Calcium, 2.9 times more Iron, 3 times more Phosphorus, 1.6 times more Selenium, 5.4 times more Sodium and 1.8 times more Zinc than Cookies, sugar wafer, chocolate-covered.
• Both Cookies, sugar wafer, chocolate-covered and Crackers, standard snack-type, with whole wheat contain similar levels of Magnesium per 100 grams.
• 100 grams of Cookies, sugar wafer, chocolate-covered lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cookies, sugar wafer, chocolate-covered have 1.5 times more Fat, 4 times more Saturated Fat and 5 times more Sugars than Crackers, standard snack-type, with whole wheat.
• While 100 g of Crackers, standard snack-type, with whole wheat contain 3.1 times more Omega 3, 1.8 times more Omega 6, 1.4 times more Fiber and 2.1 times more Protein than Cookies, sugar wafer, chocolate-covered.
• Both Cookies, sugar wafer, chocolate-covered and Crackers, standard snack-type, with whole wheat offer comparable quantities of Energy and Carbohydrate per 100 grams.