Comparing Nutrients in 100 grams Crackers, sandwich-type, peanut butter filled, reduced fat VS Cookies, sugar wafer, chocolate-covered

Macros Ratio

	Protein	Fat	Carbs
Crackers, sandwich-type, peanut butter filled, reduced fat	8%	34%	58%
Cookies, sugar wafer, chocolate-covered	3%	47%	50%

Macro Nutrients

	Crackers, sandwich-type, peanut butter filled, reduced fat	Cookies, sugar wafer, chocolate-covered	Recommended Dietary Allowance
Energy	15% 437kcal	18% 526kcal	2900kcal per day for Men 19-50 years
Fat	17% 16.7g	28.4% 27.6g	97g per day for Men 19-50 years
Saturated Fat	8.7% 2.78g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	39% 6.66g	23% 3.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49% 63.5g	50.8% 66g	130g per day for Men 19-50 years
Sugars	15.3% 11g	71.3% 51.7g	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	7.37% 2.8g	8.95% 3.4g	38g per day for Men 19-50 years
Protein	15% 8.33g	6.16% 3.45g	56g per day for Men 19-50 years

Vitamins

	Crackers, sandwich-type, peanut butter filled, reduced fat	Cookies, sugar wafer, chocolate-covered	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38% 0.45mg	7.83% 0.094mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.2% 0.3mg	16.5% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.3% 4.7mg	4% 0.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.44% 0.37mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.6% 0.073mg	3.7% 0.048mg	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	27.8% 111μg	3.75% 15μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	6.25% 0.15μg	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	12.4% 1.86mg	14.4% 2.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	5.75% 6.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, sandwich-type, peanut butter filled, reduced fat	Cookies, sugar wafer, chocolate-covered	Recommended Dietary Allowance
Calcium	0% 0mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	14.4% 0.13mg	29.4% 0.27mg	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	37.5% 3mg	15.5% 1.24mg	8mg per day for Men 19-50 years
Magnesium	7.14% 30mg	10.7% 45mg	420mg per day for Men 19-50 years
Manganese	NA	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	14% 97mg	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	3.6% 122mg	9.15% 311mg	3400mg per day for Men 19-50 years
Selenium	35.5% 19.5μg	9.8% 5.4μg	55μg per day for Men 19-50 years
Sodium	42.6% 639mg	9.2% 138mg	1500mg per day for Men 19-50 years
Zinc	6.1% 0.67mg	5.55% 0.61mg	11mg per day for Men 19-50 years
Water	0.25% 9.33g	0.047% 1.73g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, sandwich-type, peanut butter filled, reduced fat VS Cookies, sugar wafer, chocolate-covered per 100 g

Compare the macro and micronutrient content in 100 g of Crackers, sandwich-type, peanut butter filled, reduced fat versus 100 g of Cookies, sugar wafer, chocolate-covered to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Crackers, sandwich-type, peanut butter filled, reduced fat vs Cookies, sugar wafer, chocolate-covered:

• 100 grams of Crackers, sandwich-type, peanut butter filled, reduced fat have 4.8 times more Vitamin B1, 1.4 times more Vitamin B2, 7.3 times more Vitamin B3, 1.5 times more Vitamin B6 and 7.4 times more Vitamin B9 than Cookies, sugar wafer, chocolate-covered.
• While 100 g of Cookies, sugar wafer, chocolate-covered contain more Vitamin B12 and 2.3 times more Vitamin K than Crackers, sandwich-type, peanut butter filled, reduced fat.
• Both Crackers, sandwich-type, peanut butter filled, reduced fat and Cookies, sugar wafer, chocolate-covered provide similar amounts of Vitamin E per 100 grams.
• 100 grams of Crackers, sandwich-type, peanut butter filled, reduced fat have insufficient amounts of Vitamin B12
• Both Crackers, sandwich-type, peanut butter filled, reduced fat as well as Cookies, sugar wafer, chocolate-covered have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Crackers, sandwich-type, peanut butter filled, reduced fat vs Cookies, sugar wafer, chocolate-covered:

• 100 grams of Crackers, sandwich-type, peanut butter filled, reduced fat have 2.4 times more Iron, 3.6 times more Selenium and 4.6 times more Sodium than Cookies, sugar wafer, chocolate-covered.
• While 100 g of Cookies, sugar wafer, chocolate-covered contain 2 times more Copper, 1.5 times more Magnesium and 2.5 times more Potassium than Crackers, sandwich-type, peanut butter filled, reduced fat.
• Both Crackers, sandwich-type, peanut butter filled, reduced fat and Cookies, sugar wafer, chocolate-covered contain similar levels of Phosphorus and Zinc per 100 grams.
• Both Crackers, sandwich-type, peanut butter filled, reduced fat as well as Cookies, sugar wafer, chocolate-covered lack sufficient amounts of Calcium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Crackers, sandwich-type, peanut butter filled, reduced fat have 1.7 times more Omega 6 and 2.4 times more Protein than Cookies, sugar wafer, chocolate-covered.
• While 100 g of Cookies, sugar wafer, chocolate-covered contain 1.7 times more Fat, 6.2 times more Saturated Fat, 4.8 times more Omega 3 and 4.7 times more Sugars than Crackers, sandwich-type, peanut butter filled, reduced fat.
• Both Crackers, sandwich-type, peanut butter filled, reduced fat and Cookies, sugar wafer, chocolate-covered offer comparable quantities of Energy, Carbohydrate and Fiber per 100 grams.