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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

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

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

• 14 oz of Cookies, chocolate, made with rice cereal contain 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 Crackers, water biscuits and Cookies, chocolate, made with rice cereal 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 Crackers, water biscuits as well as Cookies, chocolate, made with rice cereal have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 14 ounces.

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

• 14 ounces of Crackers, water biscuits have 3.4 times more Selenium and 2.7 times more Sodium than Cookies, chocolate, made with rice cereal.
• While 14 oz of Cookies, chocolate, made with rice cereal contain more Calcium, 1.4 times more Copper, more Iron, 1.9 times more Magnesium and 2.3 times more Potassium than Crackers, water biscuits.
• Both Crackers, water biscuits and Cookies, chocolate, made with rice cereal 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 Crackers, water biscuits have 4.4 times more Fiber and 2.2 times more Protein than Cookies, chocolate, made with rice cereal.
• While 14 oz of Cookies, chocolate, made with rice cereal contain 2.7 times more Fat, more Saturated Fat, 1.5 times more Omega 3 and more Sugars than Crackers, water biscuits.
• Both Crackers, water biscuits and Cookies, chocolate, made with rice cereal offer comparable quantities of Energy, Omega 6 and Carbohydrate per 14 ounces.