Comparing Nutrients in 100 grams Crackers, flavored, fish-shaped VS Cookies, chocolate chip sandwich, with creme filling

Macros Ratio

	Protein	Fat	Carbs
Crackers, flavored, fish-shaped	9%	34%	57%
Cookies, chocolate chip sandwich, with creme filling	3%	37%	60%

Macro Nutrients

	Crackers, flavored, fish-shaped	Cookies, chocolate chip sandwich, with creme filling	Recommended Dietary Allowance
Energy	16% 463kcal	14.7% 425kcal	2900kcal per day for Men 19-50 years
Fat	18.3% 17.7g	18% 17.7g	97g per day for Men 19-50 years
Saturated Fat	6.43% 2.06g	18.4% 5.9g	32g per day for Men 19-50 years
Omega 3	26.3% 0.42g	23.3% 0.37g	1.6g per day for Men 19-50 years
Omega 6	20.5% 3.48g	35.4% 6g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.5% 65.7g	49% 63.5g	130g per day for Men 19-50 years
Sugars	1.63% 1.18g	52.7% 38.2g	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	0.12% 0.09g	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	% 0.3g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	8.16% 3.1g	0% 0g	38g per day for Men 19-50 years
Protein	18% 10g	5.25% 2.94g	56g per day for Men 19-50 years

Vitamins

	Crackers, flavored, fish-shaped	Cookies, chocolate chip sandwich, with creme filling	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	67.8% 0.81mg	20.5% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.5% 0.51mg	12.8% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	11.4% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.2% 0.66mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.54% 0.085mg	1.46% 0.019mg	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	38.3% 153μg	14% 56μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0.83% 0.02μg	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	24.5% 3.68mg	12.3% 1.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23% 27.7μg	3.5% 4.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, flavored, fish-shaped	Cookies, chocolate chip sandwich, with creme filling	Recommended Dietary Allowance
Calcium	8.3% 83mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	23.4% 0.21mg	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	57.3% 4.6mg	13.3% 1.06mg	8mg per day for Men 19-50 years
Magnesium	5.95% 25mg	5.95% 25mg	420mg per day for Men 19-50 years
Manganese	24.6% 0.57mg	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	24% 167mg	8.43% 59mg	700mg per day for Men 19-50 years
Potassium	6.6% 224mg	2.76% 94mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	21.5% 12μg	55μg per day for Men 19-50 years
Sodium	64.7% 970mg	18.6% 279mg	1500mg per day for Men 19-50 years
Zinc	9.9% 1.1mg	6.27% 0.69mg	11mg per day for Men 19-50 years
Water	0.092% 3.42g	0.4% 15g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, flavored, fish-shaped VS Cookies, chocolate chip sandwich, with creme filling per 100 g

Compare the macro and micronutrient content in 100 g of Crackers, flavored, fish-shaped versus 100 g of Cookies, chocolate chip sandwich, with creme filling to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Crackers, flavored, fish-shaped vs Cookies, chocolate chip sandwich, with creme filling:

• 100 grams of Crackers, flavored, fish-shaped have 3.3 times more Vitamin B1, 3.1 times more Vitamin B2, 3.5 times more Vitamin B3, 4.5 times more Vitamin B6, 2.7 times more Vitamin B9, 2 times more Vitamin E and 6.6 times more Vitamin K than Cookies, chocolate chip sandwich, with creme filling.
• 100 grams of Cookies, chocolate chip sandwich, with creme filling have insufficient amounts of Vitamin B6

Comparing minerals per 100 grams for Crackers, flavored, fish-shaped vs Cookies, chocolate chip sandwich, with creme filling:

• 100 grams of Crackers, flavored, fish-shaped have more Calcium, 4.3 times more Iron, 2.8 times more Phosphorus, 2.4 times more Potassium, 3.5 times more Sodium and 1.6 times more Zinc than Cookies, chocolate chip sandwich, with creme filling.
• While 100 g of Cookies, chocolate chip sandwich, with creme filling contain 1.6 times more Copper and 3 times more Selenium than Crackers, flavored, fish-shaped.
• Both Crackers, flavored, fish-shaped and Cookies, chocolate chip sandwich, with creme filling contain similar levels of Magnesium per 100 grams.
• 100 grams of Cookies, chocolate chip sandwich, with creme filling lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Crackers, flavored, fish-shaped have more Fiber and 3.5 times more Protein than Cookies, chocolate chip sandwich, with creme filling.
• While 100 g of Cookies, chocolate chip sandwich, with creme filling contain 2.9 times more Saturated Fat, 1.7 times more Omega 6 and 32.4 times more Sugars than Crackers, flavored, fish-shaped.
• Both Crackers, flavored, fish-shaped and Cookies, chocolate chip sandwich, with creme filling offer comparable quantities of Energy, Fat, Omega 3 and Carbohydrate per 100 grams.
• 100 grams of Cookies, chocolate chip sandwich, with creme filling provide inadequate amounts of Fiber