Comparing Nutrients in 500 calories Glutino, Gluten Free Wafers, Lemon Flavored VS Mary's Gone Crackers, Original Crackers, Organic Gluten Free

Weight per 500 calories

• Glutino, Gluten Free Wafers, Lemon Flavored: 97g
• Mary's Gone Crackers, Original Crackers, Organic Gluten Free: 112g

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

Which food has more nutrients per 500 calories - Glutino, Gluten Free Wafers, Lemon Flavored or 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	24.2% 23.5g	18% 17.5g	97g per day for Men 19-50 years
Saturated Fat	32% 10g	NA	32g per day for Men 19-50 years
Omega 3	5.95% 0.095g	NA	1.6g per day for Men 19-50 years
Omega 6	14.6% 2.5g	NA	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	55.6% 72.2g	55.4% 72g	130g per day for Men 19-50 years
Sugars	56.7% 41g	1.55% 1.12g	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	% 41g	% 1.12g	g per day for Men 19-50 years
Fiber	0% 0g	47.8% 18g	38g per day for Men 19-50 years
Protein	0% 0g	24% 13.5g	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	3.64% 0.044mg	19.6% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.53% 0.072mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.39% 0.063mg	37.8% 6.04mg	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	20% 3.03mg	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	0.87% 8.74mg	25% 250mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	80.2% 0.72mg	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	2.2% 0.17mg	44.4% 3.55mg	8mg per day for Men 19-50 years
Magnesium	0.69% 2.9mg	53% 222mg	420mg per day for Men 19-50 years
Manganese	0.8% 0.018mg	123% 2.83mg	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	5.4% 38mg	67.6% 473mg	700mg per day for Men 19-50 years
Potassium	1.03% 35mg	15.7% 535mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	7.2% 108mg	44% 658mg	1500mg per day for Men 19-50 years
Zinc	0.26% 0.029mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	0.029% 1.1g	0.13% 4.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories 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 5.4 times more Vitamin B1, 3.4 times more Vitamin B2 and 95.8 times more Vitamin B3 than Glutino, Gluten Free Wafers, Lemon Flavored.

Comparing minerals per 500 calories 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 28.6 times more Calcium, more Copper, 20.3 times more Iron, 76.2 times more Magnesium, 153.2 times more Manganese, 12.5 times more Phosphorus, 15.3 times more Potassium, more Selenium, 6.1 times more Sodium and 113.5 times more Zinc than Glutino, Gluten Free Wafers, Lemon Flavored.

Comparison of macro-nutrients per 500 calories:

• Glutino, Gluten Free Wafers, Lemon Flavored have 1.3 times more Fat and 36.6 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 500 kcal.
• 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 500 kcal.