Comparing Nutrients in 100 grams Crackers, saltines, fat-free, low-sodium VS Archway Home Style Cookies, Old Fashioned Windmill Cookies

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines, fat-free, low-sodium	11%	4%	85%
Archway Home Style Cookies, Old Fashioned Windmill Cookies	4%	34%	62%

Macro Nutrients

	Crackers, saltines, fat-free, low-sodium	Archway Home Style Cookies, Old Fashioned Windmill Cookies	Recommended Dietary Allowance
Energy	13.6% 393kcal	16% 468kcal	2900kcal per day for Men 19-50 years
Fat	1.65% 1.6g	18% 17.6g	97g per day for Men 19-50 years
Saturated Fat	0.76% 0.24g	11.7% 3.75g	32g per day for Men 19-50 years
Omega 3	2.38% 0.038g	NA	1.6g per day for Men 19-50 years
Omega 6	3.8% 0.65g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.34% 1mg	290mg per day for Men 19-50 years
Carbohydrate	63.3% 82.3g	55.6% 72.2g	130g per day for Men 19-50 years
Sugars	0.52% 0.38g	45% 32.6g	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	7.1% 2.7g	4.74% 1.8g	38g per day for Men 19-50 years
Protein	18.8% 10.5g	9.23% 5.17g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines, fat-free, low-sodium	Archway Home Style Cookies, Old Fashioned Windmill Cookies	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43% 0.52mg	28.3% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	19.2% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.7% 5.7mg	18.4% 2.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.8% 0.39mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.54% 0.085mg	NA	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	31% 124μg	20.5% 82μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.8% 0.12mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.1% 4.9μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines, fat-free, low-sodium	Archway Home Style Cookies, Old Fashioned Windmill Cookies	Recommended Dietary Allowance
Calcium	2.2% 22mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	16% 0.15mg	NA	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	97% 7.7mg	38.3% 3.06mg	8mg per day for Men 19-50 years
Magnesium	6.2% 26mg	NA	420mg per day for Men 19-50 years
Manganese	27.7% 0.64mg	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	16% 113mg	NA	700mg per day for Men 19-50 years
Potassium	3.4% 115mg	3.32% 113mg	3400mg per day for Men 19-50 years
Selenium	39% 21.4μg	NA	55μg per day for Men 19-50 years
Sodium	56.6% 849mg	31.4% 471mg	1500mg per day for Men 19-50 years
Zinc	8.55% 0.94mg	NA	11mg per day for Men 19-50 years
Water	0.092% 3.4g	0.081% 3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Crackers, saltines, fat-free, low-sodium vs Archway Home Style Cookies, Old Fashioned Windmill Cookies:

• Crackers, saltines, fat-free, low-sodium have 1.5 times more Vitamin B1, 2.4 times more Vitamin B2, 1.9 times more Vitamin B3 and 1.5 times more Vitamin B9 than Archway Home Style Cookies, Old Fashioned Windmill Cookies.
• Both Crackers, saltines, fat-free, low-sodium as well as Archway Home Style Cookies, Old Fashioned Windmill Cookies have insufficient amounts of Vitamin C in 100 g.

Comparing minerals per 100 grams for Crackers, saltines, fat-free, low-sodium vs Archway Home Style Cookies, Old Fashioned Windmill Cookies:

• Crackers, saltines, fat-free, low-sodium have 2.5 times more Iron and 1.8 times more Sodium than Archway Home Style Cookies, Old Fashioned Windmill Cookies.
• While Archway Home Style Cookies, Old Fashioned Windmill Cookies contain 1.6 times more Calcium than Crackers, saltines, fat-free, low-sodium.
• Both Crackers, saltines, fat-free, low-sodium and Archway Home Style Cookies, Old Fashioned Windmill Cookies have similar amounts of Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Crackers, saltines, fat-free, low-sodium have 1.5 times more Fiber and 2 times more Protein than Archway Home Style Cookies, Old Fashioned Windmill Cookies.
• While Archway Home Style Cookies, Old Fashioned Windmill Cookies contain 11 times more Fat, 15.4 times more Saturated Fat and 85.9 times more Sugars than Crackers, saltines, fat-free, low-sodium.
• Both Crackers, saltines, fat-free, low-sodium and Archway Home Style Cookies, Old Fashioned Windmill Cookies have similar amounts of Energy and Carbohydrate per 100 g.
• Both Crackers, saltines, fat-free, low-sodium as well as Archway Home Style Cookies, Old Fashioned Windmill Cookies have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.