Comparing Nutrients in 500 calories Cookies, Marie biscuit VS Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free

Weight per 500 calories

• Cookies, Marie biscuit: 123g
• Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free: 110g

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

Which food has more nutrients per 500 calories - Cookies, Marie biscuit or Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free?

Macros Ratio

	Protein	Fat	Carbs
Cookies, Marie biscuit	7%	23%	70%
Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free	10%	31%	59%

Macro Nutrients

	Cookies, Marie biscuit	Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free	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	7.1% 2.27g	32g per day for Men 19-50 years
Omega 3	9.1% 0.15g	63.5% 1g	1.6g per day for Men 19-50 years
Omega 6	11.2% 1.9g	32.5% 5.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	67% 87g	56.7% 73.7g	130g per day for Men 19-50 years
Sugars	36% 26g	1.2% 0.88g	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	% 0.88g	g per day for Men 19-50 years
Fiber	11.3% 4.3g	21.6% 8.22g	38g per day for Men 19-50 years
Protein	15.5% 8.7g	21.4% 12g	56g per day for Men 19-50 years

Vitamins

	Cookies, Marie biscuit	Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free	Recommended Dietary Allowance
Vitamin A	0.14% 1.23μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55.5% 0.67mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46.7% 0.61mg	12.7% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.7% 4.75mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	18.4% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7% 0.091mg	31.2% 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	9.6% 38.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	9.75% 0.23μg	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	3.7% 0.55mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.9% 4.68μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, Marie biscuit	Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free	Recommended Dietary Allowance
Calcium	0% 0mg	27% 270mg	1000mg per day for Men 19-50 years
Copper	14% 0.12mg	62% 0.56mg	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	0% 0mg	36.7% 2.94mg	8mg per day for Men 19-50 years
Magnesium	8.2% 34.5mg	39% 163mg	420mg per day for Men 19-50 years
Manganese	NA	115% 2.65mg	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	55.5% 388mg	700mg per day for Men 19-50 years
Potassium	11% 378mg	11% 372mg	3400mg per day for Men 19-50 years
Selenium	53.5% 29.4μg	32.5% 18μg	55μg per day for Men 19-50 years
Sodium	30.4% 456mg	27% 406mg	1500mg per day for Men 19-50 years
Zinc	6.83% 0.75mg	25% 2.74mg	11mg per day for Men 19-50 years
Water	0.33% 12g	0.097% 3.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cookies, Marie biscuit vs Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free:

• Cookies, Marie biscuit have 3.7 times more Vitamin B2 and 3.8 times more Vitamin B9 than Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free.
• While Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free contain 4.5 times more Vitamin B6 than Cookies, Marie biscuit.
• Both Cookies, Marie biscuit and Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free have similar amounts of Vitamin B3 per 500 kcal.

Comparing minerals per 500 calories for Cookies, Marie biscuit vs Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free:

• Cookies, Marie biscuit have 1.6 times more Selenium than Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free.
• While Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free contain more Calcium, 4.5 times more Copper, more Iron, 4.7 times more Magnesium, 1.6 times more Phosphorus and 3.6 times more Zinc than Cookies, Marie biscuit.
• Both Cookies, Marie biscuit and Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free have similar amounts of Potassium and Sodium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cookies, Marie biscuit have 2.9 times more Saturated Fat and 29.7 times more Sugars than Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free.
• While Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free contain 1.3 times more Fat, 7 times more Omega 3, 2.9 times more Omega 6, 1.9 times more Fiber and 1.4 times more Protein than Cookies, Marie biscuit.
• Both Cookies, Marie biscuit and Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Cookies, Marie biscuit as well as Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free have insufficient amounts of Glucose and Sucrose in 500 kcal.