Comparing Nutrients in 14 ounces Cookies, chocolate, made with rice cereal VS Crackers, water biscuits

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate, made with rice cereal	3%	40%	57%
Crackers, water biscuits	7%	17%	76%

Macro Nutrients

	Cookies, chocolate, made with rice cereal	Crackers, water biscuits	Recommended Dietary Allowance
Energy	60.2% 1746kcal	52.6% 1524kcal	2900kcal per day for Men 19-50 years
Fat	79% 76.8g	29.2% 28.3g	97g per day for Men 19-50 years
Saturated Fat	140% 45g	0% 0g	32g per day for Men 19-50 years
Omega 3	38.2% 0.61g	25.8% 0.41g	1.6g per day for Men 19-50 years
Omega 6	66.7% 11.3g	55% 9.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	193% 251g	222% 289g	130g per day for Men 19-50 years
Sugars	221% 160g	0% 0g	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	16.7% 6.35g	74% 28g	38g per day for Men 19-50 years
Protein	23% 13g	50.6% 28.3g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate, made with rice cereal	Crackers, water biscuits	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	115% 1.38mg	36.7% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	122% 1.6mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.8% 14mg	28.6% 4.6mg	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	100% 1.3mg	12.5% 0.16mg	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	24% 95μg	24% 95μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	11.6% 0.28μg	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	52% 7.78mg	7.67% 1.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.2% 16μg	5.95% 7.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate, made with rice cereal	Crackers, water biscuits	Recommended Dietary Allowance
Calcium	12.7% 127mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	79.4% 0.71mg	58.7% 0.53mg	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	124% 9.9mg	0% 0mg	8mg per day for Men 19-50 years
Magnesium	36% 151mg	19% 79.4mg	420mg per day for Men 19-50 years
Manganese	NA	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	54.4% 381mg	56.7% 397mg	700mg per day for Men 19-50 years
Potassium	26.5% 901mg	11.6% 393mg	3400mg per day for Men 19-50 years
Selenium	67% 37μg	226% 124μg	55μg per day for Men 19-50 years
Sodium	55.6% 833mg	151% 2266mg	1500mg per day for Men 19-50 years
Zinc	24% 2.66mg	23.5% 2.58mg	11mg per day for Men 19-50 years
Water	1.4% 51.7g	1.18% 43.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, chocolate, made with rice cereal VS Crackers, water biscuits per 14 oz

Compare the macro and micronutrient content in 14 oz of Cookies, chocolate, made with rice cereal versus 14 oz of Crackers, water biscuits to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cookies, chocolate, made with rice cereal vs Crackers, water biscuits:

• 14 ounces of Cookies, chocolate, made with rice cereal have 3.1 times more Vitamin B1, 10.8 times more Vitamin B2, 3.1 times more Vitamin B3, 8 times more Vitamin B6, more Vitamin B12, 6.8 times more Vitamin E and 2.2 times more Vitamin K than Crackers, water biscuits.
• Both Cookies, chocolate, made with rice cereal and Crackers, water biscuits provide similar amounts of Vitamin B9 per 14 ounces.
• 14 ounces of Crackers, water biscuits have insufficient amounts of Vitamin B12, Vitamin E and Vitamin K
• Both Cookies, chocolate, made with rice cereal as well as Crackers, water biscuits have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cookies, chocolate, made with rice cereal vs Crackers, water biscuits:

• 14 ounces of Cookies, chocolate, made with rice cereal have more Calcium, 1.4 times more Copper, more Iron, 1.9 times more Magnesium and 2.3 times more Potassium than Crackers, water biscuits.
• While 14 oz of Crackers, water biscuits contain 3.4 times more Selenium and 2.7 times more Sodium than Cookies, chocolate, made with rice cereal.
• Both Cookies, chocolate, made with rice cereal and Crackers, water biscuits contain similar levels of Phosphorus and Zinc per 14 ounces.
• 14 ounces of Crackers, water biscuits lack sufficient amounts of Calcium and Iron

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cookies, chocolate, made with rice cereal have 2.7 times more Fat, more Saturated Fat, 1.5 times more Omega 3, 1.2 times more Omega 6 and more Sugars than Crackers, water biscuits.
• While 14 oz of Crackers, water biscuits contain 4.4 times more Fiber and 2.2 times more Protein than Cookies, chocolate, made with rice cereal.
• Both Cookies, chocolate, made with rice cereal and Crackers, water biscuits offer comparable quantities of Energy and Carbohydrate per 14 ounces.