Comparing Nutrients in 100 grams Crackers, standard snack-type, regular, low salt VS Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched

Macros Ratio

	Protein	Fat	Carbs
Crackers, standard snack-type, regular, low salt	6%	45%	49%
Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched	4%	41%	55%

Macro Nutrients

	Crackers, standard snack-type, regular, low salt	Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched	Recommended Dietary Allowance
Energy	17.3% 502kcal	16.6% 481kcal	2900kcal per day for Men 19-50 years
Fat	26% 25.3g	23.3% 22.6g	97g per day for Men 19-50 years
Saturated Fat	11.8% 3.78g	23.4% 7.48g	32g per day for Men 19-50 years
Omega 3	41% 0.66g	7.63% 0.12g	1.6g per day for Men 19-50 years
Omega 6	52% 8.87g	13.2% 2.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47% 61g	51.4% 66.8g	130g per day for Men 19-50 years
Sugars	2.47% 1.8g	NA	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	4.2% 1.6g	6.58% 2.5g	38g per day for Men 19-50 years
Protein	13.2% 7.4g	9.64% 5.4g	56g per day for Men 19-50 years

Vitamins

	Crackers, standard snack-type, regular, low salt	Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	4.9% 0.059mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.3% 0.34mg	4.6% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.3% 4.05mg	2.96% 0.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.42% 0.27mg	4.6% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.08% 0.053mg	4.3% 0.056mg	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	22.5% 90μg	2.25% 9μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.42% 0.01μg	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	13.5% 2.03mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.25% 6.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, standard snack-type, regular, low salt	Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched	Recommended Dietary Allowance
Calcium	12% 120mg	2.5% 25mg	1000mg per day for Men 19-50 years
Copper	23.7% 0.21mg	23.6% 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	45% 3.6mg	12.5% 1mg	8mg per day for Men 19-50 years
Magnesium	6.43% 27mg	7.4% 31mg	420mg per day for Men 19-50 years
Manganese	24% 0.56mg	19.5% 0.45mg	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	32.6% 228mg	15.4% 108mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	3.97% 135mg	3400mg per day for Men 19-50 years
Selenium	12% 6.6μg	NA	55μg per day for Men 19-50 years
Sodium	14.4% 216mg	21% 315mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	5.8% 0.64mg	11mg per day for Men 19-50 years
Water	0.095% 3.5g	0.11% 4.1g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, standard snack-type, regular, low salt VS Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched per 100 g

Compare the macro and micronutrient content in 100 g of Crackers, standard snack-type, regular, low salt versus 100 g of Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Crackers, standard snack-type, regular, low salt vs Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched:

• 100 grams of Crackers, standard snack-type, regular, low salt have 6.9 times more Vitamin B1, 5.7 times more Vitamin B2, 8.6 times more Vitamin B3 and 10 times more Vitamin B9 than Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched.
• Both Crackers, standard snack-type, regular, low salt and Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched provide similar amounts of Vitamin B5 and Vitamin B6 per 100 grams.
• Both Crackers, standard snack-type, regular, low salt as well as Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 100 grams.

Comparing minerals per 100 grams for Crackers, standard snack-type, regular, low salt vs Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched:

• 100 grams of Crackers, standard snack-type, regular, low salt have 4.8 times more Calcium, 3.6 times more Iron, 1.2 times more Manganese, 2.1 times more Phosphorus and 2.6 times more Potassium than Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched.
• While 100 g of Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched contain 1.5 times more Sodium than Crackers, standard snack-type, regular, low salt.
• Both Crackers, standard snack-type, regular, low salt and Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched contain similar levels of Copper, Magnesium and Zinc per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Crackers, standard snack-type, regular, low salt have 5.4 times more Omega 3, 3.9 times more Omega 6 and 1.4 times more Protein than Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched.
• While 100 g of Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched contain 2 times more Saturated Fat and 1.6 times more Fiber than Crackers, standard snack-type, regular, low salt.
• Both Crackers, standard snack-type, regular, low salt and Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched offer comparable quantities of Energy, Fat and Carbohydrate per 100 grams.