Comparing Nutrients in 14 ounces Cookies, chocolate cream covered biscuit sticks VS Crackers, gluten-free, multi-seeded and multigrain

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate cream covered biscuit sticks	9%	45%	46%
Crackers, gluten-free, multi-seeded and multigrain	10%	31%	59%

Macro Nutrients

	Cookies, chocolate cream covered biscuit sticks	Crackers, gluten-free, multi-seeded and multigrain	Recommended Dietary Allowance
Energy	61% 1774kcal	62% 1798kcal	2900kcal per day for Men 19-50 years
Fat	92% 89.3g	65% 63g	97g per day for Men 19-50 years
Saturated Fat	156% 50g	25.7% 8.2g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	230% 3.68g	1.6g per day for Men 19-50 years
Omega 6	157% 26.6g	118% 20g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	156% 203g	202% 263g	130g per day for Men 19-50 years
Sugars	137% 99g	4.7% 3.4g	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	NA	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 3.4g	g per day for Men 19-50 years
Fiber	52.2% 20g	107% 40.5g	38g per day for Men 19-50 years
Protein	71% 39.7g	79.7% 44.7g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate cream covered biscuit sticks	Crackers, gluten-free, multi-seeded and multigrain	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.5% 0.28mg	68.8% 0.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60.8% 0.79mg	53% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	120% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	66.6% 3.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.7% 0.19mg	113% 1.47mg	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	17% 67.5μg	34.7% 139μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	66% 1.6μg	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	235% 35.2mg	39.7% 5.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.62% 6.75μg	45.3% 54.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate cream covered biscuit sticks	Crackers, gluten-free, multi-seeded and multigrain	Recommended Dietary Allowance
Calcium	20% 198mg	94% 945mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	242% 2.18mg	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	44.7% 3.57mg	140% 11.2mg	8mg per day for Men 19-50 years
Magnesium	34% 143mg	155% 651mg	420mg per day for Men 19-50 years
Manganese	NA	423% 9.73mg	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	104% 730mg	212% 1484mg	700mg per day for Men 19-50 years
Potassium	21% 718mg	44.5% 1512mg	3400mg per day for Men 19-50 years
Selenium	106% 58.3μg	126% 69μg	55μg per day for Men 19-50 years
Sodium	56.4% 845mg	116% 1738mg	1500mg per day for Men 19-50 years
Zinc	32.5% 3.57mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	1.6% 60g	0.39% 14.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cookies, chocolate cream covered biscuit sticks vs Crackers, gluten-free, multi-seeded and multigrain:

• Cookies, chocolate cream covered biscuit sticks have more Vitamin B12 and 5.9 times more Vitamin E than Crackers, gluten-free, multi-seeded and multigrain.
• While Crackers, gluten-free, multi-seeded and multigrain contain 2.9 times more Vitamin B1, 7.5 times more Vitamin B3, 7.7 times more Vitamin B6, 2.1 times more Vitamin B9 and 8.1 times more Vitamin K than Cookies, chocolate cream covered biscuit sticks.
• Both Cookies, chocolate cream covered biscuit sticks and Crackers, gluten-free, multi-seeded and multigrain have similar amounts of Vitamin B2 per 14 oz.
• Both Cookies, chocolate cream covered biscuit sticks as well as Crackers, gluten-free, multi-seeded and multigrain have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cookies, chocolate cream covered biscuit sticks vs Crackers, gluten-free, multi-seeded and multigrain:

• Crackers, gluten-free, multi-seeded and multigrain contain 4.8 times more Calcium, 2.4 times more Copper, 3.1 times more Iron, 4.6 times more Magnesium, 2 times more Phosphorus, 2.1 times more Potassium, 2.1 times more Sodium and 2.9 times more Zinc than Cookies, chocolate cream covered biscuit sticks.
• Both Cookies, chocolate cream covered biscuit sticks and Crackers, gluten-free, multi-seeded and multigrain have similar amounts of Selenium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cookies, chocolate cream covered biscuit sticks have 1.4 times more Fat, 6.1 times more Saturated Fat, 1.3 times more Omega 6 and 29.1 times more Sugars than Crackers, gluten-free, multi-seeded and multigrain.
• While Crackers, gluten-free, multi-seeded and multigrain contain 132.3 times more Omega 3, 1.3 times more Carbohydrate and 2 times more Fiber than Cookies, chocolate cream covered biscuit sticks.
• Both Cookies, chocolate cream covered biscuit sticks and Crackers, gluten-free, multi-seeded and multigrain have similar amounts of Energy and Protein per 14 oz.
• Both Cookies, chocolate cream covered biscuit sticks as well as Crackers, gluten-free, multi-seeded and multigrain have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.