Comparing Nutrients in 100 calories Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour VS Cookies, Marie biscuit

Weight per 100 calories

• Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour: 22g
• Cookies, Marie biscuit: 24.6g

Both foods have similar energy densities which is very high in comparison to other foods.

Which food has more nutrients per 100 calories - Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour or Cookies, Marie biscuit?

Macros Ratio

	Protein	Fat	Carbs
Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	2%	30%	68%
Cookies, Marie biscuit	7%	23%	70%

Macro Nutrients

	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Cookies, Marie biscuit	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.38g	2.7% 2.6g	97g per day for Men 19-50 years
Saturated Fat	3.9% 1.25g	4.07% 1.3g	32g per day for Men 19-50 years
Omega 3	0.47% 0.007g	1.8% 0.029g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	2.25% 0.38g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	13.4% 17.4g	130g per day for Men 19-50 years
Sugars	1.18% 0.86g	7.2% 5.2g	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	0.091% 0.066g	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	% 0.088g	NA	g per day for Men 19-50 years
Sucrose	% 0.7g	NA	g per day for Men 19-50 years
Fiber	1.73% 0.66g	2.27% 0.86g	38g per day for Men 19-50 years
Protein	0.98% 0.55g	3.1% 1.74g	56g per day for Men 19-50 years

Vitamins

	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Cookies, Marie biscuit	Recommended Dietary Allowance
Vitamin A	NA	0.027% 0.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.1% 0.013mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.7% 0.022mg	9.34% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.86% 0.14mg	5.94% 0.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.2% 0.015mg	1.4% 0.018mg	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	0.38% 1.54μg	7.27% 29μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	1.95% 0.047μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.74% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.78% 0.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Cookies, Marie biscuit	Recommended Dietary Allowance
Calcium	0.61% 6.14mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	2.1% 0.019mg	2.76% 0.025mg	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	1.54% 0.12mg	0% 0mg	8mg per day for Men 19-50 years
Magnesium	0.78% 3.3mg	1.64% 6.9mg	420mg per day for Men 19-50 years
Manganese	2.85% 0.066mg	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	1.8% 12.5mg	6.8% 47.5mg	700mg per day for Men 19-50 years
Potassium	0.55% 19mg	2.22% 75.6mg	3400mg per day for Men 19-50 years
Selenium	NA	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	13% 195mg	6.08% 91mg	1500mg per day for Men 19-50 years
Zinc	0.88% 0.096mg	1.37% 0.15mg	11mg per day for Men 19-50 years
Water	0.015% 0.54g	0.065% 2.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour vs Cookies, Marie biscuit:

• Cookies, Marie biscuit contain 10.1 times more Vitamin B1, 5.5 times more Vitamin B2, 6.9 times more Vitamin B3 and 18.9 times more Vitamin B9 than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.
• Both Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour and Cookies, Marie biscuit have similar amounts of Vitamin B6 per 100 kcal.

Comparing minerals per 100 calories for Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour vs Cookies, Marie biscuit:

• Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have more Iron and 2.1 times more Sodium than Cookies, Marie biscuit.
• While Cookies, Marie biscuit contain 1.3 times more Copper, 2.1 times more Magnesium, 3.8 times more Phosphorus, 4 times more Potassium and 1.6 times more Zinc than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.
• Both Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour as well as Cookies, Marie biscuit have insufficient amounts of Calcium in 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have 1.3 times more Fat than Cookies, Marie biscuit.
• While Cookies, Marie biscuit contain 3.9 times more Omega 3, 1.3 times more Omega 6, 6.1 times more Sugars, 1.3 times more Fiber and 3.2 times more Protein than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.
• Both Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour and Cookies, Marie biscuit have similar amounts of Energy, Saturated Fat and Carbohydrate per 100 kcal.
• Both Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour as well as Cookies, Marie biscuit have insufficient amounts of Glucose and Sucrose in 100 kcal.