Comparing Nutrients in 14 ounces Glutino, Gluten Free Wafers, Lemon Flavored VS Mary's Gone Crackers, Original Crackers, Organic Gluten Free

Macros Ratio

	Protein	Fat	Carbs
Glutino, Gluten Free Wafers, Lemon Flavored	0%	42%	58%
Mary's Gone Crackers, Original Crackers, Organic Gluten Free	11%	32%	57%

Macro Nutrients

	Glutino, Gluten Free Wafers, Lemon Flavored	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Recommended Dietary Allowance
Energy	70.5% 2044kcal	61% 1770kcal	2900kcal per day for Men 19-50 years
Fat	99% 96g	64% 62g	97g per day for Men 19-50 years
Saturated Fat	130% 41.7g	NA	32g per day for Men 19-50 years
Omega 3	24.3% 0.39g	NA	1.6g per day for Men 19-50 years
Omega 6	59.7% 10g	NA	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	227% 295g	196% 255g	130g per day for Men 19-50 years
Sugars	232% 168g	5.47% 3.97g	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	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	% 0g	% 0g	g per day for Men 19-50 years
Sucrose	% 168g	% 3.97g	g per day for Men 19-50 years
Fiber	0% 0g	169% 64.3g	38g per day for Men 19-50 years
Protein	0% 0g	85.5% 48g	56g per day for Men 19-50 years

Vitamins

	Glutino, Gluten Free Wafers, Lemon Flavored	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	69.5% 0.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.6% 0.29mg	67% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.6% 0.26mg	134% 21.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	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	0% 0μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	82.6% 12.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Glutino, Gluten Free Wafers, Lemon Flavored	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	88.5% 885mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	284% 2.56mg	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	8.93% 0.71mg	157% 12.6mg	8mg per day for Men 19-50 years
Magnesium	2.83% 12mg	187% 786mg	420mg per day for Men 19-50 years
Manganese	3.28% 0.075mg	435% 10mg	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	22% 155mg	239% 1675mg	700mg per day for Men 19-50 years
Potassium	4.2% 143mg	55.7% 1893mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	142% 78μg	55μg per day for Men 19-50 years
Sodium	29.4% 441mg	155% 2330mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	106% 11.7mg	11mg per day for Men 19-50 years
Water	0.12% 4.45g	0.46% 17g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Glutino, Gluten Free Wafers, Lemon Flavored vs Mary's Gone Crackers, Original Crackers, Organic Gluten Free:

• Mary's Gone Crackers, Original Crackers, Organic Gluten Free contain 4.7 times more Vitamin B1, 3 times more Vitamin B2 and 82.9 times more Vitamin B3 than Glutino, Gluten Free Wafers, Lemon Flavored.

Comparing minerals per 14 ounces for Glutino, Gluten Free Wafers, Lemon Flavored vs Mary's Gone Crackers, Original Crackers, Organic Gluten Free:

• Mary's Gone Crackers, Original Crackers, Organic Gluten Free contain 24.8 times more Calcium, more Copper, 17.6 times more Iron, 66 times more Magnesium, 132.6 times more Manganese, 10.8 times more Phosphorus, 13.3 times more Potassium, more Selenium, 5.3 times more Sodium and 98.3 times more Zinc than Glutino, Gluten Free Wafers, Lemon Flavored.

Comparison of macro-nutrients per 14 ounces:

• Glutino, Gluten Free Wafers, Lemon Flavored have 1.5 times more Fat and 42.3 times more Sugars than Mary's Gone Crackers, Original Crackers, Organic Gluten Free.
• While Mary's Gone Crackers, Original Crackers, Organic Gluten Free contain more Fiber and more Protein than Glutino, Gluten Free Wafers, Lemon Flavored.
• Both Glutino, Gluten Free Wafers, Lemon Flavored and Mary's Gone Crackers, Original Crackers, Organic Gluten Free have similar amounts of Energy and Carbohydrate per 14 oz.
• Both Glutino, Gluten Free Wafers, Lemon Flavored as well as Mary's Gone Crackers, Original Crackers, Organic Gluten Free have insufficient amounts of Fructose, Glucose and Sucrose in 14 oz.