Comparing Nutrients in 5 ounces Cookies, chocolate cream covered biscuit sticks VS Crackers, gluten-free, multi-seeded and multigrain

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate cream covered biscuit sticks	9%	45%	46%
Crackers, gluten-free, multi-seeded and multigrain	10%	31%	59%

Macro Nutrients

	Cookies, chocolate cream covered biscuit sticks	Crackers, gluten-free, multi-seeded and multigrain	Recommended Dietary Allowance
Energy	22% 634kcal	22% 642kcal	2900kcal per day for Men 19-50 years
Fat	33% 32g	23% 22.5g	97g per day for Men 19-50 years
Saturated Fat	55.7% 18g	9.16% 2.93g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	82% 1.3g	1.6g per day for Men 19-50 years
Omega 6	56% 9.5g	42% 7.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.7% 72.4g	72.3% 94g	130g per day for Men 19-50 years
Sugars	49% 35.4g	1.7% 1.2g	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	% 1.2g	g per day for Men 19-50 years
Fiber	18.7% 7.1g	38% 14.5g	38g per day for Men 19-50 years
Protein	25.3% 14g	28.5% 16g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate cream covered biscuit sticks	Crackers, gluten-free, multi-seeded and multigrain	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.4% 0.1mg	24.6% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.7% 0.28mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.68% 0.91mg	43% 6.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	23.8% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.23% 0.068mg	40.3% 0.52mg	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	6.02% 24μg	12.4% 49.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	23.6% 0.57μg	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	84% 12.6mg	14% 2.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	16% 19.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate cream covered biscuit sticks	Crackers, gluten-free, multi-seeded and multigrain	Recommended Dietary Allowance
Calcium	7.1% 71mg	33.7% 337mg	1000mg per day for Men 19-50 years
Copper	35.4% 0.32mg	86.5% 0.78mg	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	16% 1.28mg	50% 4mg	8mg per day for Men 19-50 years
Magnesium	12% 51mg	55.3% 232mg	420mg per day for Men 19-50 years
Manganese	NA	151% 3.47mg	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	37.3% 261mg	75.7% 530mg	700mg per day for Men 19-50 years
Potassium	7.55% 257mg	16% 540mg	3400mg per day for Men 19-50 years
Selenium	38% 21μg	45% 24.7μg	55μg per day for Men 19-50 years
Sodium	20% 302mg	41.4% 621mg	1500mg per day for Men 19-50 years
Zinc	11.6% 1.28mg	34% 3.74mg	11mg per day for Men 19-50 years
Water	0.58% 21.4g	0.14% 5.1g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cookies, chocolate cream covered biscuit sticks vs Crackers, gluten-free, multi-seeded and multigrain:

• Cookies, chocolate cream covered biscuit sticks have more Vitamin B12 and 5.9 times more Vitamin E than Crackers, gluten-free, multi-seeded and multigrain.
• While Crackers, gluten-free, multi-seeded and multigrain contain 2.9 times more Vitamin B1, 7.5 times more Vitamin B3, 7.7 times more Vitamin B6, 2.1 times more Vitamin B9 and 8.1 times more Vitamin K than Cookies, chocolate cream covered biscuit sticks.
• Both Cookies, chocolate cream covered biscuit sticks and Crackers, gluten-free, multi-seeded and multigrain have similar amounts of Vitamin B2 per 5 oz.
• Both Cookies, chocolate cream covered biscuit sticks as well as Crackers, gluten-free, multi-seeded and multigrain have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Cookies, chocolate cream covered biscuit sticks vs Crackers, gluten-free, multi-seeded and multigrain:

• Crackers, gluten-free, multi-seeded and multigrain contain 4.8 times more Calcium, 2.4 times more Copper, 3.1 times more Iron, 4.6 times more Magnesium, 2 times more Phosphorus, 2.1 times more Potassium, 2.1 times more Sodium and 2.9 times more Zinc than Cookies, chocolate cream covered biscuit sticks.
• Both Cookies, chocolate cream covered biscuit sticks and Crackers, gluten-free, multi-seeded and multigrain have similar amounts of Selenium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Cookies, chocolate cream covered biscuit sticks have 1.4 times more Fat, 6.1 times more Saturated Fat, 1.3 times more Omega 6 and 29.1 times more Sugars than Crackers, gluten-free, multi-seeded and multigrain.
• While Crackers, gluten-free, multi-seeded and multigrain contain 132.3 times more Omega 3, 1.3 times more Carbohydrate and 2 times more Fiber than Cookies, chocolate cream covered biscuit sticks.
• Both Cookies, chocolate cream covered biscuit sticks and Crackers, gluten-free, multi-seeded and multigrain have similar amounts of Energy and Protein per 5 oz.
• Both Cookies, chocolate cream covered biscuit sticks as well as Crackers, gluten-free, multi-seeded and multigrain have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.