Comparing Nutrients in 100 grams Crackers, standard snack-type, with whole wheat VS Cookies, sugar wafer, chocolate-covered

Macros Ratio

	Protein	Fat	Carbs
Crackers, standard snack-type, with whole wheat	6%	35%	59%
Cookies, sugar wafer, chocolate-covered	3%	47%	50%

Macro Nutrients

	Crackers, standard snack-type, with whole wheat	Cookies, sugar wafer, chocolate-covered	Recommended Dietary Allowance
Energy	16% 463kcal	18% 526kcal	2900kcal per day for Men 19-50 years
Fat	18.4% 18g	28.4% 27.6g	97g per day for Men 19-50 years
Saturated Fat	13.6% 4.35g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	55.8% 0.89g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	41.4% 7.04g	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	52.6% 68.4g	50.8% 66g	130g per day for Men 19-50 years
Sugars	14.4% 10.4g	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	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	8.95% 3.4g	38g per day for Men 19-50 years
Protein	13% 7.3g	6.16% 3.45g	56g per day for Men 19-50 years

Vitamins

	Crackers, standard snack-type, with whole wheat	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	26.7% 0.32mg	7.83% 0.094mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.7% 0.24mg	16.5% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.45mg	4% 0.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.5% 0.48mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	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	14.5% 58μg	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	19.3% 2.9mg	14.4% 2.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12% 14μg	5.75% 6.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, standard snack-type, with whole wheat	Cookies, sugar wafer, chocolate-covered	Recommended Dietary Allowance
Calcium	16.7% 167mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	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	45.6% 3.65mg	15.5% 1.24mg	8mg per day for Men 19-50 years
Magnesium	11% 47mg	10.7% 45mg	420mg per day for Men 19-50 years
Manganese	40% 0.92mg	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	51% 356mg	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	6.15% 209mg	9.15% 311mg	3400mg per day for Men 19-50 years
Selenium	16% 8.7μg	9.8% 5.4μg	55μg per day for Men 19-50 years
Sodium	50% 748mg	9.2% 138mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	5.55% 0.61mg	11mg per day for Men 19-50 years
Water	0.074% 2.73g	0.047% 1.73g	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, sugar wafer, chocolate-covered:

• Crackers, standard snack-type, with whole wheat have 3.4 times more Vitamin B1, 6.9 times more Vitamin B3, 3.8 times more Vitamin B6, 3.9 times more Vitamin B9, 1.3 times more Vitamin E and 2.1 times more Vitamin K than Cookies, sugar wafer, chocolate-covered.
• While Cookies, sugar wafer, chocolate-covered contain more Vitamin B12 than Crackers, standard snack-type, with whole wheat.
• Both Crackers, standard snack-type, with whole wheat and Cookies, sugar wafer, chocolate-covered have similar amounts of Vitamin B2 per 100 g.
• Both Crackers, standard snack-type, with whole wheat as well as Cookies, sugar wafer, chocolate-covered have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 100 g.

Comparing minerals per 100 grams for Crackers, standard snack-type, with whole wheat vs Cookies, sugar wafer, chocolate-covered:

• Crackers, standard snack-type, with whole wheat have more Calcium, 2.9 times more Iron, 3 times more Phosphorus, 1.6 times more Selenium, 5.4 times more Sodium and 1.8 times more Zinc than Cookies, sugar wafer, chocolate-covered.
• While Cookies, sugar wafer, chocolate-covered contain 1.3 times more Copper and 1.5 times more Potassium than Crackers, standard snack-type, with whole wheat.
• Both Crackers, standard snack-type, with whole wheat and Cookies, sugar wafer, chocolate-covered have similar amounts of Magnesium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Crackers, standard snack-type, with whole wheat have 3.1 times more Omega 3, 1.8 times more Omega 6, 1.4 times more Fiber and 2.1 times more Protein than Cookies, sugar wafer, chocolate-covered.
• While Cookies, sugar wafer, chocolate-covered contain 1.5 times more Fat, 4 times more Saturated Fat and 5 times more Sugars than Crackers, standard snack-type, with whole wheat.
• Both Crackers, standard snack-type, with whole wheat and Cookies, sugar wafer, chocolate-covered have similar amounts of Energy and Carbohydrate per 100 g.
• Both Crackers, standard snack-type, with whole wheat as well as Cookies, sugar wafer, chocolate-covered have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.