Comparing Nutrients in 5 ounces Cookies, chocolate, made with rice cereal VS Crackers, water biscuits

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate, made with rice cereal	3%	40%	57%
Crackers, water biscuits	7%	17%	76%

Macro Nutrients

	Cookies, chocolate, made with rice cereal	Crackers, water biscuits	Recommended Dietary Allowance
Energy	21.5% 624kcal	18.8% 544kcal	2900kcal per day for Men 19-50 years
Fat	28.3% 27.4g	10.4% 10g	97g per day for Men 19-50 years
Saturated Fat	50% 16g	0% 0g	32g per day for Men 19-50 years
Omega 3	13.6% 0.22g	9.2% 0.15g	1.6g per day for Men 19-50 years
Omega 6	24% 4.05g	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	69% 89.7g	79.4% 103g	130g per day for Men 19-50 years
Sugars	79% 57g	0% 0g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	5.97% 2.27g	26.5% 10g	38g per day for Men 19-50 years
Protein	8.18% 4.58g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate, made with rice cereal	Crackers, water biscuits	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41% 0.49mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.7% 0.57mg	4.03% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.4% 5mg	10.2% 1.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.8% 0.46mg	4.47% 0.058mg	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	8.5% 34μg	8.5% 34μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.13% 0.099μg	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	18.5% 2.78mg	2.74% 0.41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.72% 5.67μg	2.13% 2.55μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate, made with rice cereal	Crackers, water biscuits	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	28.3% 0.26mg	21% 0.19mg	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	44% 3.53mg	0% 0mg	8mg per day for Men 19-50 years
Magnesium	13% 54mg	6.75% 28.3mg	420mg per day for Men 19-50 years
Manganese	NA	NA	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	19.4% 136mg	20.2% 142mg	700mg per day for Men 19-50 years
Potassium	9.46% 322mg	4.13% 140mg	3400mg per day for Men 19-50 years
Selenium	24% 13μg	80.7% 44.4μg	55μg per day for Men 19-50 years
Sodium	20% 298mg	54% 809mg	1500mg per day for Men 19-50 years
Zinc	8.63% 0.95mg	8.38% 0.92mg	11mg per day for Men 19-50 years
Water	0.5% 18.5g	0.42% 15.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, chocolate, made with rice cereal VS Crackers, water biscuits per 5 oz

Compare the macro and micronutrient content in 5 oz of Cookies, chocolate, made with rice cereal versus 5 oz of Crackers, water biscuits to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cookies, chocolate, made with rice cereal vs Crackers, water biscuits:

• 5 ounces of Cookies, chocolate, made with rice cereal have 3.1 times more Vitamin B1, 10.8 times more Vitamin B2, 3.1 times more Vitamin B3, 8 times more Vitamin B6, more Vitamin B12, 6.8 times more Vitamin E and 2.2 times more Vitamin K than Crackers, water biscuits.
• Both Cookies, chocolate, made with rice cereal and Crackers, water biscuits provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Crackers, water biscuits have insufficient amounts of Vitamin B12, Vitamin E and Vitamin K
• Both Cookies, chocolate, made with rice cereal as well as Crackers, water biscuits have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cookies, chocolate, made with rice cereal vs Crackers, water biscuits:

• 5 ounces of Cookies, chocolate, made with rice cereal have more Calcium, 1.4 times more Copper, more Iron, 1.9 times more Magnesium and 2.3 times more Potassium than Crackers, water biscuits.
• While 5 oz of Crackers, water biscuits contain 3.4 times more Selenium and 2.7 times more Sodium than Cookies, chocolate, made with rice cereal.
• Both Cookies, chocolate, made with rice cereal and Crackers, water biscuits contain similar levels of Phosphorus and Zinc per five ounces.
• 5 ounces of Crackers, water biscuits lack sufficient amounts of Calcium and Iron

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cookies, chocolate, made with rice cereal have 2.7 times more Fat, more Saturated Fat, 1.5 times more Omega 3, 1.2 times more Omega 6 and more Sugars than Crackers, water biscuits.
• While 5 oz of Crackers, water biscuits contain 4.4 times more Fiber and 2.2 times more Protein than Cookies, chocolate, made with rice cereal.
• Both Cookies, chocolate, made with rice cereal and Crackers, water biscuits offer comparable quantities of Energy and Carbohydrate per five ounces.