Comparing Nutrients in 300 calories Cookies, Marie biscuit VS Crackers, gluten-free, multi-seeded and multigrain

Weight per 300 calories

• Cookies, Marie biscuit: 74g
• Crackers, gluten-free, multi-seeded and multigrain: 66.2g

Both foods have similar energy densities which is very high in comparison to other foods.

Discover which food has more nutrients per 300 calories - Cookies, Marie biscuit or Crackers, gluten-free, multi-seeded and multigrain?

Macros Ratio

	Protein	Fat	Carbs
Cookies, Marie biscuit	7%	23%	70%
Crackers, gluten-free, multi-seeded and multigrain	10%	31%	59%

Macro Nutrients

	Cookies, Marie biscuit	Crackers, gluten-free, multi-seeded and multigrain	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	8.06% 7.8g	11% 10.5g	97g per day for Men 19-50 years
Saturated Fat	12.2% 3.9g	4.3% 1.37g	32g per day for Men 19-50 years
Omega 3	5.45% 0.087g	38.3% 0.61g	1.6g per day for Men 19-50 years
Omega 6	6.75% 1.15g	19.6% 3.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	33.8% 44g	130g per day for Men 19-50 years
Sugars	21.6% 15.6g	0.79% 0.57g	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	% 0.57g	g per day for Men 19-50 years
Fiber	6.8% 2.6g	17.8% 6.75g	38g per day for Men 19-50 years
Protein	9.3% 5.2g	13.3% 7.45g	56g per day for Men 19-50 years

Vitamins

	Cookies, Marie biscuit	Crackers, gluten-free, multi-seeded and multigrain	Recommended Dietary Allowance
Vitamin A	0.082% 0.74μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.3% 0.4mg	11.5% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	8.8% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.85mg	20% 3.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	11% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.2% 0.055mg	19% 0.25mg	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	21.8% 87μg	5.8% 23μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	5.85% 0.14μg	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	2.2% 0.33mg	6.62% 0.99mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.34% 2.8μg	7.56% 9.07μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, Marie biscuit	Crackers, gluten-free, multi-seeded and multigrain	Recommended Dietary Allowance
Calcium	0% 0mg	15.8% 158mg	1000mg per day for Men 19-50 years
Copper	8.3% 0.075mg	40.4% 0.36mg	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	23.4% 1.87mg	8mg per day for Men 19-50 years
Magnesium	4.93% 20.7mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	NA	70.6% 1.62mg	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	20.4% 143mg	35.4% 248mg	700mg per day for Men 19-50 years
Potassium	6.67% 227mg	7.42% 252mg	3400mg per day for Men 19-50 years
Selenium	32% 17.7μg	21% 11.5μg	55μg per day for Men 19-50 years
Sodium	18.2% 273mg	19.3% 290mg	1500mg per day for Men 19-50 years
Zinc	4.1% 0.45mg	16% 1.75mg	11mg per day for Men 19-50 years
Water	0.2% 7.23g	0.064% 2.38g	3700g per day for Men 19-50 years

Cookies, Marie Biscuit VS Crackers, Gluten-free, Multi-seeded And Multigrain Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cookies, Marie biscuit or Crackers, gluten-free, multi-seeded and multigrain?

Lets compare vitamin content per 300 calories of Cookies, Marie biscuit vs Crackers, gluten-free, multi-seeded and multigrain:

• 300 calories of Cookies, Marie biscuit have 2.9 times more Vitamin B1, 3.2 times more Vitamin B2 and 3.8 times more Vitamin B9 than Crackers, gluten-free, multi-seeded and multigrain.
• While 300 kcal of Crackers, gluten-free, multi-seeded and multigrain contain 4.5 times more Vitamin B6, 3 times more Vitamin E and 3.2 times more Vitamin K than Cookies, Marie biscuit.
• Both Cookies, Marie biscuit and Crackers, gluten-free, multi-seeded and multigrain provide similar amounts of Vitamin B3 per 300 calories.
• 300 calories of Cookies, Marie biscuit have insufficient amounts of Vitamin B6, Vitamin E and Vitamin K
• 300 calories of Crackers, gluten-free, multi-seeded and multigrain have insufficient amounts of Vitamin B9
• Both Cookies, Marie biscuit as well as Crackers, gluten-free, multi-seeded and multigrain have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Cookies, Marie biscuit vs Crackers, gluten-free, multi-seeded and multigrain:

• 300 calories of Cookies, Marie biscuit have 1.5 times more Selenium than Crackers, gluten-free, multi-seeded and multigrain.
• While 300 kcal of Crackers, gluten-free, multi-seeded and multigrain contain more Calcium, 4.9 times more Copper, more Iron, 5.2 times more Magnesium, 1.7 times more Phosphorus and 3.9 times more Zinc than Cookies, Marie biscuit.
• Both Cookies, Marie biscuit and Crackers, gluten-free, multi-seeded and multigrain contain similar levels of Potassium and Sodium per 300 calories.
• 300 calories of Cookies, Marie biscuit lack sufficient amounts of Calcium, Iron, Magnesium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cookies, Marie biscuit have 2.9 times more Saturated Fat and 27.5 times more Sugars than Crackers, gluten-free, multi-seeded and multigrain.
• While 300 kcal of Crackers, gluten-free, multi-seeded and multigrain contain 1.3 times more Fat, 7 times more Omega 3, 2.9 times more Omega 6, 2.6 times more Fiber and 1.4 times more Protein than Cookies, Marie biscuit.
• Both Cookies, Marie biscuit and Crackers, gluten-free, multi-seeded and multigrain offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Cookies, Marie biscuit provide inadequate amounts of Omega 3