Comparing Nutrients in 14 ounces Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour VS Cookies, chocolate cream covered biscuit sticks

Macros Ratio

	Protein	Fat	Carbs
Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	2%	30%	68%
Cookies, chocolate cream covered biscuit sticks	9%	45%	46%

Macro Nutrients

	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Cookies, chocolate cream covered biscuit sticks	Recommended Dietary Allowance
Energy	62.4% 1810kcal	61% 1774kcal	2900kcal per day for Men 19-50 years
Fat	63% 61g	92% 89.3g	97g per day for Men 19-50 years
Saturated Fat	71% 22.7g	156% 50g	32g per day for Men 19-50 years
Omega 3	8.43% 0.13g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	31% 5.27g	157% 26.6g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	235% 305g	156% 203g	130g per day for Men 19-50 years
Sugars	21.4% 15.5g	137% 99g	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	1.64% 1.2g	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	% 1.6g	NA	g per day for Men 19-50 years
Sucrose	% 12.7g	NA	g per day for Men 19-50 years
Fiber	31.3% 12g	52.2% 20g	38g per day for Men 19-50 years
Protein	17.7% 9.92g	71% 39.7g	56g per day for Men 19-50 years

Vitamins

	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Cookies, chocolate cream covered biscuit sticks	Recommended Dietary Allowance
Vitamin A	NA	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	23.5% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	60.8% 0.79mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.6% 2.5mg	16% 2.54mg	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	21.4% 0.28mg	14.7% 0.19mg	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	6.95% 27.8μg	17% 67.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	66% 1.6μg	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	235% 35.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.62% 6.75μg	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, chocolate cream covered biscuit sticks	Recommended Dietary Allowance
Calcium	11% 111mg	20% 198mg	1000mg per day for Men 19-50 years
Copper	38.4% 0.35mg	99% 0.89mg	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	27.8% 2.22mg	44.7% 3.57mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	34% 143mg	420mg per day for Men 19-50 years
Manganese	51.6% 1.2mg	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	32.3% 226mg	104% 730mg	700mg per day for Men 19-50 years
Potassium	10% 341mg	21% 718mg	3400mg per day for Men 19-50 years
Selenium	NA	106% 58.3μg	55μg per day for Men 19-50 years
Sodium	235% 3532mg	56.4% 845mg	1500mg per day for Men 19-50 years
Zinc	16% 1.75mg	32.5% 3.57mg	11mg per day for Men 19-50 years
Water	0.27% 9.84g	1.6% 60g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour vs Cookies, chocolate cream covered biscuit sticks:

• Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have 1.5 times more Vitamin B6 than Cookies, chocolate cream covered biscuit sticks.
• While Cookies, chocolate cream covered biscuit sticks contain 2 times more Vitamin B2 and 2.4 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, chocolate cream covered biscuit sticks have similar amounts of Vitamin B1 and Vitamin B3 per 14 oz.

Comparing minerals per 14 ounces for Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour vs Cookies, chocolate cream covered biscuit sticks:

• Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have 4.2 times more Sodium than Cookies, chocolate cream covered biscuit sticks.
• While Cookies, chocolate cream covered biscuit sticks contain 1.8 times more Calcium, 2.6 times more Copper, 1.6 times more Iron, 2.4 times more Magnesium, 3.2 times more Phosphorus, 2.1 times more Potassium and 2 times more Zinc than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.

Comparison of macro-nutrients per 14 ounces:

• Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have 4.9 times more Omega 3 and 1.5 times more Carbohydrate than Cookies, chocolate cream covered biscuit sticks.
• While Cookies, chocolate cream covered biscuit sticks contain 1.5 times more Fat, 2.2 times more Saturated Fat, 5.1 times more Omega 6, 6.4 times more Sugars, 1.7 times more Fiber and 4 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, chocolate cream covered biscuit sticks have similar amounts of Energy per 14 oz.
• Both Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour as well as Cookies, chocolate cream covered biscuit sticks have insufficient amounts of Glucose and Sucrose in 14 oz.