Comparing Nutrients in 100 grams Crackers, standard snack-type, with whole wheat VS Cookies, oatmeal sandwich, with creme filling

Macros Ratio

	Protein	Fat	Carbs
Crackers, standard snack-type, with whole wheat	6%	35%	59%
Cookies, oatmeal sandwich, with creme filling	3%	41%	56%

Macro Nutrients

	Crackers, standard snack-type, with whole wheat	Cookies, oatmeal sandwich, with creme filling	Recommended Dietary Allowance
Energy	16% 463kcal	13.7% 398kcal	2900kcal per day for Men 19-50 years
Fat	18.4% 18g	19% 18.3g	97g per day for Men 19-50 years
Saturated Fat	13.6% 4.35g	16.3% 5.23g	32g per day for Men 19-50 years
Omega 3	55.8% 0.89g	27.6% 0.44g	1.6g per day for Men 19-50 years
Omega 6	41.4% 7.04g	41% 7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52.6% 68.4g	42.8% 55.6g	130g per day for Men 19-50 years
Sugars	14.4% 10.4g	43.3% 31.4g	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	0.25% 0.18g	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	% 0.24g	NA	g per day for Men 19-50 years
Sucrose	% 9.7g	NA	g per day for Men 19-50 years
Fiber	13% 4.9g	6.84% 2.6g	38g per day for Men 19-50 years
Protein	13% 7.3g	4.66% 2.6g	56g per day for Men 19-50 years

Vitamins

	Crackers, standard snack-type, with whole wheat	Cookies, oatmeal sandwich, with creme filling	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.7% 0.32mg	19.7% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.7% 0.24mg	8.54% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.45mg	7.16% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.5% 0.48mg	5.76% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	3.54% 0.046mg	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	14.5% 58μg	9.5% 38μg	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	0.17% 1IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	19.3% 2.9mg	14.7% 2.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12% 14μg	4.5% 5.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, standard snack-type, with whole wheat	Cookies, oatmeal sandwich, with creme filling	Recommended Dietary Allowance
Calcium	16.7% 167mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	15.2% 0.14mg	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	45.6% 3.65mg	23.5% 1.88mg	8mg per day for Men 19-50 years
Magnesium	11% 47mg	8.33% 35mg	420mg per day for Men 19-50 years
Manganese	40% 0.92mg	36% 0.82mg	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	51% 356mg	13.4% 94mg	700mg per day for Men 19-50 years
Potassium	6.15% 209mg	4% 136mg	3400mg per day for Men 19-50 years
Selenium	16% 8.7μg	12.4% 6.8μg	55μg per day for Men 19-50 years
Sodium	50% 748mg	33.3% 500mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	6.1% 0.67mg	11mg per day for Men 19-50 years
Water	0.074% 2.73g	0.6% 22g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, standard snack-type, with whole wheat VS Cookies, oatmeal sandwich, with creme filling per 100 g

Compare the macro and micronutrient content in 100 g of Crackers, standard snack-type, with whole wheat versus 100 g of Cookies, oatmeal sandwich, with creme filling to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Crackers, standard snack-type, with whole wheat vs Cookies, oatmeal sandwich, with creme filling:

• 100 grams of Crackers, standard snack-type, with whole wheat have 1.4 times more Vitamin B1, 2.2 times more Vitamin B2, 3.9 times more Vitamin B3, 1.6 times more Vitamin B5, 3.9 times more Vitamin B6, 1.5 times more Vitamin B9, 1.3 times more Vitamin E and 2.6 times more Vitamin K than Cookies, oatmeal sandwich, with creme filling.
• Both Crackers, standard snack-type, with whole wheat as well as Cookies, oatmeal sandwich, with creme filling have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Crackers, standard snack-type, with whole wheat vs Cookies, oatmeal sandwich, with creme filling:

• 100 grams of Crackers, standard snack-type, with whole wheat have more Calcium, 1.4 times more Copper, 1.9 times more Iron, 1.3 times more Magnesium, 3.8 times more Phosphorus, 1.5 times more Potassium, 1.3 times more Selenium, 1.5 times more Sodium and 1.7 times more Zinc than Cookies, oatmeal sandwich, with creme filling.
• Both Crackers, standard snack-type, with whole wheat and Cookies, oatmeal sandwich, with creme filling contain similar levels of Manganese per 100 grams.
• 100 grams of Cookies, oatmeal sandwich, with creme filling lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Crackers, standard snack-type, with whole wheat have 2 times more Omega 3, 1.2 times more Carbohydrate, 1.9 times more Fiber and 2.8 times more Protein than Cookies, oatmeal sandwich, with creme filling.
• While 100 g of Cookies, oatmeal sandwich, with creme filling contain 3 times more Sugars than Crackers, standard snack-type, with whole wheat.
• Both Crackers, standard snack-type, with whole wheat and Cookies, oatmeal sandwich, with creme filling offer comparable quantities of Energy, Fat, Saturated Fat and Omega 6 per 100 grams.