Comparing Nutrients in 100 grams Crackers, flavored, fish-shaped VS Cookies, chocolate, made with rice cereal

Macros Ratio

	Protein	Fat	Carbs
Crackers, flavored, fish-shaped	9%	34%	57%
Cookies, chocolate, made with rice cereal	3%	40%	57%

Macro Nutrients

	Crackers, flavored, fish-shaped	Cookies, chocolate, made with rice cereal	Recommended Dietary Allowance
Energy	16% 463kcal	15% 440kcal	2900kcal per day for Men 19-50 years
Fat	18.3% 17.7g	20% 19.4g	97g per day for Men 19-50 years
Saturated Fat	6.43% 2.06g	35.3% 11.3g	32g per day for Men 19-50 years
Omega 3	26.3% 0.42g	9.63% 0.15g	1.6g per day for Men 19-50 years
Omega 6	20.5% 3.48g	17% 2.86g	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	48.7% 63.3g	130g per day for Men 19-50 years
Sugars	1.63% 1.18g	55.6% 40.3g	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	4.2% 1.6g	38g per day for Men 19-50 years
Protein	18% 10g	5.77% 3.23g	56g per day for Men 19-50 years

Vitamins

	Crackers, flavored, fish-shaped	Cookies, chocolate, made with rice cereal	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	29% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.5% 0.51mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	22% 3.54mg	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	25.2% 0.33mg	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	6% 24μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	2.9% 0.07μg	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	13% 1.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23% 27.7μg	3.33% 4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, flavored, fish-shaped	Cookies, chocolate, made with rice cereal	Recommended Dietary Allowance
Calcium	8.3% 83mg	3.2% 32mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	20% 0.18mg	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	31% 2.5mg	8mg per day for Men 19-50 years
Magnesium	5.95% 25mg	9.05% 38mg	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	13.7% 96mg	700mg per day for Men 19-50 years
Potassium	6.6% 224mg	6.68% 227mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	17% 9.3μg	55μg per day for Men 19-50 years
Sodium	64.7% 970mg	14% 210mg	1500mg per day for Men 19-50 years
Zinc	9.9% 1.1mg	6.1% 0.67mg	11mg per day for Men 19-50 years
Water	0.092% 3.42g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, flavored, fish-shaped VS Cookies, chocolate, made with rice cereal per 100 g

Compare the macro and micronutrient content in 100 g of Crackers, flavored, fish-shaped versus 100 g of Cookies, chocolate, made with rice cereal 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, made with rice cereal:

• 100 grams of Crackers, flavored, fish-shaped have 2.3 times more Vitamin B1, 1.3 times more Vitamin B2, 1.8 times more Vitamin B3, 6.4 times more Vitamin B9, 1.9 times more Vitamin E and 6.9 times more Vitamin K than Cookies, chocolate, made with rice cereal.
• While 100 g of Cookies, chocolate, made with rice cereal contain 3.9 times more Vitamin B6 than Crackers, flavored, fish-shaped.

Comparing minerals per 100 grams for Crackers, flavored, fish-shaped vs Cookies, chocolate, made with rice cereal:

• 100 grams of Crackers, flavored, fish-shaped have 2.6 times more Calcium, 1.8 times more Iron, 1.7 times more Phosphorus, 4.6 times more Sodium and 1.6 times more Zinc than Cookies, chocolate, made with rice cereal.
• While 100 g of Cookies, chocolate, made with rice cereal contain 1.3 times more Copper, 1.5 times more Magnesium and 2.3 times more Selenium than Crackers, flavored, fish-shaped.
• Both Crackers, flavored, fish-shaped and Cookies, chocolate, made with rice cereal contain similar levels of Potassium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Crackers, flavored, fish-shaped have 2.7 times more Omega 3, 1.2 times more Omega 6, 1.9 times more Fiber and 3.1 times more Protein than Cookies, chocolate, made with rice cereal.
• While 100 g of Cookies, chocolate, made with rice cereal contain 5.5 times more Saturated Fat and 34.2 times more Sugars than Crackers, flavored, fish-shaped.
• Both Crackers, flavored, fish-shaped and Cookies, chocolate, made with rice cereal offer comparable quantities of Energy, Fat and Carbohydrate per 100 grams.