Comparing Nutrients in 100 grams Crackers, standard snack-type, with whole wheat VS Cookies, shortbread, reduced fat

Macros Ratio

	Protein	Fat	Carbs
Crackers, standard snack-type, with whole wheat	6%	35%	59%
Cookies, shortbread, reduced fat	5%	28%	67%

Macro Nutrients

	Crackers, standard snack-type, with whole wheat	Cookies, shortbread, reduced fat	Recommended Dietary Allowance
Energy	16% 463kcal	15.6% 451kcal	2900kcal per day for Men 19-50 years
Fat	18.4% 18g	14.4% 14g	97g per day for Men 19-50 years
Saturated Fat	13.6% 4.35g	14.7% 4.7g	32g per day for Men 19-50 years
Omega 3	55.8% 0.89g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	41.4% 7.04g	31.2% 5.3g	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	58.5% 76g	130g per day for Men 19-50 years
Sugars	14.4% 10.4g	30% 21.7g	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	0.25% 0.18g	0.41% 0.3g	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	% 0.36g	g per day for Men 19-50 years
Sucrose	% 9.7g	% 21g	g per day for Men 19-50 years
Fiber	13% 4.9g	3.42% 1.3g	38g per day for Men 19-50 years
Protein	13% 7.3g	9.6% 5.37g	56g per day for Men 19-50 years

Vitamins

	Crackers, standard snack-type, with whole wheat	Cookies, shortbread, reduced fat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.7% 0.32mg	29.4% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.7% 0.24mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.45mg	20.5% 3.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.5% 0.48mg	6.42% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	5.46% 0.071mg	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	20.3% 81μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	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	19.3% 2.9mg	16.3% 2.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12% 14μg	2.9% 3.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, standard snack-type, with whole wheat	Cookies, shortbread, reduced fat	Recommended Dietary Allowance
Calcium	16.7% 167mg	1.3% 13mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	10% 0.09mg	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	37.3% 2.98mg	8mg per day for Men 19-50 years
Magnesium	11% 47mg	3.33% 14mg	420mg per day for Men 19-50 years
Manganese	40% 0.92mg	17% 0.39mg	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	9.43% 66mg	700mg per day for Men 19-50 years
Potassium	6.15% 209mg	2.6% 88mg	3400mg per day for Men 19-50 years
Selenium	16% 8.7μg	11.3% 6.2μg	55μg per day for Men 19-50 years
Sodium	50% 748mg	38% 571mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	4.45% 0.49mg	11mg per day for Men 19-50 years
Water	0.074% 2.73g	0.097% 3.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Crackers, standard snack-type, with whole wheat vs Cookies, shortbread, reduced fat:

• Crackers, standard snack-type, with whole wheat have 1.4 times more Vitamin B3, 1.5 times more Vitamin B5, 2.5 times more Vitamin B6 and 4.1 times more Vitamin K than Cookies, shortbread, reduced fat.
• While Cookies, shortbread, reduced fat contain 1.3 times more Vitamin B2 and 1.4 times more Vitamin B9 than Crackers, standard snack-type, with whole wheat.
• Both Crackers, standard snack-type, with whole wheat and Cookies, shortbread, reduced fat have similar amounts of Vitamin B1 and Vitamin E per 100 g.
• Both Crackers, standard snack-type, with whole wheat as well as Cookies, shortbread, reduced fat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 g.

Comparing minerals per 100 grams for Crackers, standard snack-type, with whole wheat vs Cookies, shortbread, reduced fat:

• Crackers, standard snack-type, with whole wheat have 12.8 times more Calcium, 2.2 times more Copper, 1.2 times more Iron, 3.4 times more Magnesium, 2.3 times more Manganese, 5.4 times more Phosphorus, 2.4 times more Potassium, 1.4 times more Selenium, 1.3 times more Sodium and 2.3 times more Zinc than Cookies, shortbread, reduced fat.

Comparison of macro-nutrients per 100 grams:

• Crackers, standard snack-type, with whole wheat have 1.3 times more Fat, 5.3 times more Omega 3, 1.3 times more Omega 6, 3.8 times more Fiber and 1.4 times more Protein than Cookies, shortbread, reduced fat.
• While Cookies, shortbread, reduced fat contain 2.1 times more Sugars than Crackers, standard snack-type, with whole wheat.
• Both Crackers, standard snack-type, with whole wheat and Cookies, shortbread, reduced fat have similar amounts of Energy, Saturated Fat and Carbohydrate per 100 g.
• Both Crackers, standard snack-type, with whole wheat as well as Cookies, shortbread, reduced fat have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 g.