Comparing Nutrients in 500 calories Cookies, Marie biscuit VS Crackers, gluten-free, multi-seeded and multigrain

Weight per 500 calories

• Cookies, Marie biscuit: 123g
• Crackers, gluten-free, multi-seeded and multigrain: 110g

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

Discover which food has more nutrients per 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	13.4% 13g	18% 17.5g	97g per day for Men 19-50 years
Saturated Fat	20.4% 6.5g	7.14% 2.3g	32g per day for Men 19-50 years
Omega 3	9.1% 0.15g	64% 1.02g	1.6g per day for Men 19-50 years
Omega 6	11.2% 1.9g	32.7% 5.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67% 87g	56.3% 73g	130g per day for Men 19-50 years
Sugars	36% 26g	1.3% 0.95g	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	% 0.95g	g per day for Men 19-50 years
Fiber	11.3% 4.3g	29.6% 11.3g	38g per day for Men 19-50 years
Protein	15.5% 8.7g	22% 12.4g	56g per day for Men 19-50 years

Vitamins

	Cookies, Marie biscuit	Crackers, gluten-free, multi-seeded and multigrain	Recommended Dietary Allowance
Vitamin A	0.14% 1.23μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55.5% 0.67mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46.7% 0.61mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.7% 4.75mg	33.3% 5.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	18.5% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7% 0.091mg	31.4% 0.41mg	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	36.3% 145μg	9.66% 38.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	9.75% 0.23μg	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	3.7% 0.55mg	11% 1.66mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.9% 4.68μg	12.6% 15μg	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	26.3% 263mg	1000mg per day for Men 19-50 years
Copper	14% 0.12mg	67.3% 0.61mg	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	39% 3.12mg	8mg per day for Men 19-50 years
Magnesium	8.2% 34.5mg	43% 181mg	420mg per day for Men 19-50 years
Manganese	NA	118% 2.7mg	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	34% 238mg	59% 413mg	700mg per day for Men 19-50 years
Potassium	11% 378mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	53.5% 29.4μg	35% 19.2μg	55μg per day for Men 19-50 years
Sodium	30.4% 456mg	32.2% 483mg	1500mg per day for Men 19-50 years
Zinc	6.83% 0.75mg	26.5% 2.9mg	11mg per day for Men 19-50 years
Water	0.33% 12g	0.11% 3.96g	3700g per day for Men 19-50 years

Cookies, Marie Biscuit VS Crackers, Gluten-free, Multi-seeded And Multigrain Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cookies, Marie biscuit or Crackers, gluten-free, multi-seeded and multigrain?

Lets compare vitamin content per 500 calories of Cookies, Marie biscuit vs Crackers, gluten-free, multi-seeded and multigrain:

• 500 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 500 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 500 calories.
• 500 calories of Cookies, Marie biscuit have insufficient amounts of Vitamin B6, Vitamin E and Vitamin K
• 500 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 500 calories.

Comparing minerals per 500 calories for Cookies, Marie biscuit vs Crackers, gluten-free, multi-seeded and multigrain:

• 500 calories of Cookies, Marie biscuit have 1.5 times more Selenium than Crackers, gluten-free, multi-seeded and multigrain.
• While 500 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 500 calories.
• 500 calories of Cookies, Marie biscuit lack sufficient amounts of Calcium, Iron, Magnesium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 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 500 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 500 calories.
• 500 calories of Cookies, Marie biscuit provide inadequate amounts of Omega 3