Comparing Nutrients in 100 grams Rice crackers VS Cookie, with peanut butter filling, chocolate-coated

Macros Ratio

	Protein	Fat	Carbs
Rice crackers	10%	11%	79%
Cookie, with peanut butter filling, chocolate-coated	6%	57%	37%

Macro Nutrients

	Rice crackers	Cookie, with peanut butter filling, chocolate-coated	Recommended Dietary Allowance
Energy	14.3% 416kcal	19.4% 562kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	36.4% 35.3g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	60% 19g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	9.3% 1.6g	35.6% 6.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63.6% 82.6g	40.7% 53g	130g per day for Men 19-50 years
Sugars	0% 0g	42.6% 31g	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	0% 0g	9.2% 3.5g	38g per day for Men 19-50 years
Protein	18% 10g	14.5% 8.1g	56g per day for Men 19-50 years

Vitamins

	Rice crackers	Cookie, with peanut butter filling, chocolate-coated	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36.3% 0.44mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.77% 0.1mg	6.92% 0.09mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.54mg	28% 4.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.4% 1.62mg	9.7% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.6% 0.55mg	7.85% 0.1mg	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	5.5% 22μg	15.8% 63μg	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% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	8.4% 1.26mg	29% 4.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.75% 2.1μg	3.9% 4.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rice crackers	Cookie, with peanut butter filling, chocolate-coated	Recommended Dietary Allowance
Calcium	0% 0mg	3.5% 35mg	1000mg per day for Men 19-50 years
Copper	33.4% 0.3mg	65% 0.59mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	0% 0mg	26.3% 2.1mg	8mg per day for Men 19-50 years
Magnesium	37% 156mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	177% 4.07mg	29.7% 0.68mg	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	51.7% 362mg	5.3% 37mg	700mg per day for Men 19-50 years
Potassium	7.15% 243mg	6.4% 217mg	3400mg per day for Men 19-50 years
Selenium	46.4% 25.5μg	13.3% 7.3μg	55μg per day for Men 19-50 years
Sodium	15.5% 233mg	24.7% 371mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	0.003% 0.11g	0.049% 1.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Rice crackers VS Cookie, with peanut butter filling, chocolate-coated per 100 g

Compare the macro and micronutrient content in 100 g of Rice crackers versus 100 g of Cookie, with peanut butter filling, chocolate-coated to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Rice crackers vs Cookie, with peanut butter filling, chocolate-coated:

• 100 grams of Rice crackers have 3.1 times more Vitamin B1, 1.2 times more Vitamin B3, 3.3 times more Vitamin B5 and 5.4 times more Vitamin B6 than Cookie, with peanut butter filling, chocolate-coated.
• While 100 g of Cookie, with peanut butter filling, chocolate-coated contain 2.9 times more Vitamin B9, 3.4 times more Vitamin E and 2.2 times more Vitamin K than Rice crackers.
• Both Rice crackers and Cookie, with peanut butter filling, chocolate-coated provide similar amounts of Vitamin B2 per 100 grams.
• 100 grams of Rice crackers have insufficient amounts of Vitamin K
• Both Rice crackers as well as Cookie, with peanut butter filling, chocolate-coated have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Rice crackers vs Cookie, with peanut butter filling, chocolate-coated:

• 100 grams of Rice crackers have 9.2 times more Magnesium, 6 times more Manganese, 9.8 times more Phosphorus, 3.5 times more Selenium and 11 times more Zinc than Cookie, with peanut butter filling, chocolate-coated.
• While 100 g of Cookie, with peanut butter filling, chocolate-coated contain more Calcium, 1.9 times more Copper, more Iron and 1.6 times more Sodium than Rice crackers.
• Both Rice crackers and Cookie, with peanut butter filling, chocolate-coated contain similar levels of Potassium per 100 grams.
• 100 grams of Rice crackers lack sufficient amounts of Calcium and Iron
• 100 grams of Cookie, with peanut butter filling, chocolate-coated lack sufficient amounts of Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Rice crackers have 1.6 times more Carbohydrate and 1.2 times more Protein than Cookie, with peanut butter filling, chocolate-coated.
• While 100 g of Cookie, with peanut butter filling, chocolate-coated contain 1.4 times more Energy, 7.1 times more Fat, more Saturated Fat, 4.1 times more Omega 3, 3.8 times more Omega 6, more Sugars and more Fiber than Rice crackers.
• 100 grams of Rice crackers provide inadequate amounts of Fiber