Comparing Nutrients in 14 ounces Crackers, water biscuits VS Cookies, gluten-free, chocolate sandwich, with creme filling

Macros Ratio

	Protein	Fat	Carbs
Crackers, water biscuits	7%	17%	76%
Cookies, gluten-free, chocolate sandwich, with creme filling	2%	34%	64%

Macro Nutrients

	Crackers, water biscuits	Cookies, gluten-free, chocolate sandwich, with creme filling	Recommended Dietary Allowance
Energy	52.6% 1524kcal	65% 1881kcal	2900kcal per day for Men 19-50 years
Fat	29.2% 28.3g	73.2% 71g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	98% 31.4g	32g per day for Men 19-50 years
Omega 3	25.8% 0.41g	14% 0.22g	1.6g per day for Men 19-50 years
Omega 6	55% 9.34g	40.8% 6.93g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	222% 289g	232% 302g	130g per day for Men 19-50 years
Sugars	0% 0g	268% 194g	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	% 3.97g	g per day for Men 19-50 years
Sucrose	NA	% 189g	g per day for Men 19-50 years
Fiber	74% 28g	26% 9.92g	38g per day for Men 19-50 years
Protein	50.6% 28.3g	15.5% 8.7g	56g per day for Men 19-50 years

Vitamins

	Crackers, water biscuits	Cookies, gluten-free, chocolate sandwich, with creme filling	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	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.3% 0.15mg	23.2% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.6mg	9.67% 1.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.5% 0.16mg	0% 0mg	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	0% 0μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	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	7.67% 1.15mg	61% 9.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.95% 7.14μg	84.7% 102μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, water biscuits	Cookies, gluten-free, chocolate sandwich, with creme filling	Recommended Dietary Allowance
Calcium	0% 0mg	7.54% 75.4mg	1000mg per day for Men 19-50 years
Copper	58.7% 0.53mg	115% 1.04mg	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	139% 11mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	37.8% 159mg	420mg per day for Men 19-50 years
Manganese	NA	89% 2.04mg	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	39.7% 278mg	700mg per day for Men 19-50 years
Potassium	11.6% 393mg	18.3% 623mg	3400mg per day for Men 19-50 years
Selenium	226% 124μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	151% 2266mg	72.8% 1091mg	1500mg per day for Men 19-50 years
Zinc	23.5% 2.58mg	24% 2.6mg	11mg per day for Men 19-50 years
Water	1.18% 43.7g	0.3% 11.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, water biscuits VS Cookies, gluten-free, chocolate sandwich, with creme filling per 14 oz

Compare the macro and micronutrient content in 14 oz of Crackers, water biscuits versus 14 oz of Cookies, gluten-free, chocolate sandwich, with creme filling to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Crackers, water biscuits vs Cookies, gluten-free, chocolate sandwich, with creme filling:

• 14 ounces of Crackers, water biscuits have 2.2 times more Vitamin B1, 3 times more Vitamin B3, more Vitamin B6 and more Vitamin B9 than Cookies, gluten-free, chocolate sandwich, with creme filling.
• While 14 oz of Cookies, gluten-free, chocolate sandwich, with creme filling contain 2.1 times more Vitamin B2, 8 times more Vitamin E and 14.2 times more Vitamin K than Crackers, water biscuits.
• 14 ounces of Crackers, water biscuits have insufficient amounts of Vitamin E and Vitamin K
• 14 ounces of Cookies, gluten-free, chocolate sandwich, with creme filling have insufficient amounts of Vitamin B6 and Vitamin B9
• Both Crackers, water biscuits as well as Cookies, gluten-free, chocolate sandwich, with creme filling have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Crackers, water biscuits vs Cookies, gluten-free, chocolate sandwich, with creme filling:

• 14 ounces of Crackers, water biscuits have 1.4 times more Phosphorus, more Selenium and 2.1 times more Sodium than Cookies, gluten-free, chocolate sandwich, with creme filling.
• While 14 oz of Cookies, gluten-free, chocolate sandwich, with creme filling contain 2 times more Copper, more Iron, 2 times more Magnesium and 1.6 times more Potassium than Crackers, water biscuits.
• Both Crackers, water biscuits and Cookies, gluten-free, chocolate sandwich, with creme filling contain similar levels of Zinc per 14 ounces.
• 14 ounces of Crackers, water biscuits lack sufficient amounts of Iron
• 14 ounces of Cookies, gluten-free, chocolate sandwich, with creme filling lack sufficient amounts of Selenium
• Both Crackers, water biscuits as well as Cookies, gluten-free, chocolate sandwich, with creme filling lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Crackers, water biscuits have 1.9 times more Omega 3, 1.3 times more Omega 6, 2.8 times more Fiber and 3.3 times more Protein than Cookies, gluten-free, chocolate sandwich, with creme filling.
• While 14 oz of Cookies, gluten-free, chocolate sandwich, with creme filling contain 2.5 times more Fat, more Saturated Fat and more Sugars than Crackers, water biscuits.
• Both Crackers, water biscuits and Cookies, gluten-free, chocolate sandwich, with creme filling offer comparable quantities of Energy and Carbohydrate per 14 ounces.