Comparing Nutrients in 14 ounces Cookies, gluten-free, chocolate wafer VS Crackers, water biscuits

Macros Ratio

	Protein	Fat	Carbs
Cookies, gluten-free, chocolate wafer	3%	51%	46%
Crackers, water biscuits	7%	17%	76%

Macro Nutrients

	Cookies, gluten-free, chocolate wafer	Crackers, water biscuits	Recommended Dietary Allowance
Energy	74% 2147kcal	52.6% 1524kcal	2900kcal per day for Men 19-50 years
Fat	124% 121g	29.2% 28.3g	97g per day for Men 19-50 years
Saturated Fat	190% 60.7g	0% 0g	32g per day for Men 19-50 years
Omega 3	30.8% 0.49g	25.8% 0.41g	1.6g per day for Men 19-50 years
Omega 6	50% 8.47g	55% 9.34g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	192% 249g	222% 289g	130g per day for Men 19-50 years
Sugars	224% 163g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 147g	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	28.8% 16g	50.6% 28.3g	56g per day for Men 19-50 years

Vitamins

	Cookies, gluten-free, chocolate wafer	Crackers, water biscuits	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	36.7% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34% 1.7mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	24% 95μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	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	7.67% 1.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.95% 7.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, gluten-free, chocolate wafer	Crackers, water biscuits	Recommended Dietary Allowance
Calcium	43.3% 433mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	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	182% 14.6mg	0% 0mg	8mg per day for Men 19-50 years
Magnesium	38.7% 163mg	19% 79.4mg	420mg per day for Men 19-50 years
Manganese	71% 1.63mg	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	81.6% 572mg	56.7% 397mg	700mg per day for Men 19-50 years
Potassium	39.7% 1349mg	11.6% 393mg	3400mg per day for Men 19-50 years
Selenium	NA	226% 124μg	55μg per day for Men 19-50 years
Sodium	32.3% 484mg	151% 2266mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	23.5% 2.58mg	11mg per day for Men 19-50 years
Water	0.15% 5.44g	1.18% 43.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, gluten-free, chocolate wafer VS Crackers, water biscuits per 14 oz

Compare the macro and micronutrient content in 14 oz of Cookies, gluten-free, chocolate wafer 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, gluten-free, chocolate wafer vs Crackers, water biscuits:

• Both Cookies, gluten-free, chocolate wafer and Crackers, water biscuits have similar amounts of vitamins per 14 oz

Comparing minerals per 14 ounces for Cookies, gluten-free, chocolate wafer vs Crackers, water biscuits:

• 14 ounces of Cookies, gluten-free, chocolate wafer have more Calcium, 1.9 times more Copper, more Iron, 2.1 times more Magnesium, 1.4 times more Phosphorus and 3.4 times more Potassium than Crackers, water biscuits.
• While 14 oz of Crackers, water biscuits contain 4.7 times more Sodium than Cookies, gluten-free, chocolate wafer.
• Both Cookies, gluten-free, chocolate wafer and Crackers, water biscuits contain similar levels of 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, gluten-free, chocolate wafer have 1.4 times more Energy, 4.3 times more Fat, more Saturated Fat and more Sugars than Crackers, water biscuits.
• While 14 oz of Crackers, water biscuits contain 4.4 times more Fiber and 1.8 times more Protein than Cookies, gluten-free, chocolate wafer.
• Both Cookies, gluten-free, chocolate wafer and Crackers, water biscuits offer comparable quantities of Omega 3, Omega 6 and Carbohydrate per 14 ounces.