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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Crackers, water biscuits	Cookies, gluten-free, chocolate wafer	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36.7% 0.44mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.3% 0.15mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.6mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	34% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.5% 0.16mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.67% 1.15mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.95% 7.14μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, water biscuits	Cookies, gluten-free, chocolate wafer	Recommended Dietary Allowance
Calcium	0% 0mg	43.3% 433mg	1000mg per day for Men 19-50 years
Copper	58.7% 0.53mg	114% 1.03mg	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	182% 14.6mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	38.7% 163mg	420mg per day for Men 19-50 years
Manganese	NA	71% 1.63mg	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	81.6% 572mg	700mg per day for Men 19-50 years
Potassium	11.6% 393mg	39.7% 1349mg	3400mg per day for Men 19-50 years
Selenium	226% 124μg	NA	55μg per day for Men 19-50 years
Sodium	151% 2266mg	32.3% 484mg	1500mg per day for Men 19-50 years
Zinc	23.5% 2.58mg	28% 3.1mg	11mg per day for Men 19-50 years
Water	1.18% 43.7g	0.15% 5.44g	3700g per day for Men 19-50 years

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

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

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

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

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