Comparing Nutrients in 5 ounces Cookies, gluten-free, chocolate wafer VS Crackers, water biscuits

Macros Ratio

	Protein	Fat	Carbs
Cookies, gluten-free, chocolate wafer	3%	51%	46%
Crackers, water biscuits	7%	17%	76%

Macro Nutrients

	Cookies, gluten-free, chocolate wafer	Crackers, water biscuits	Recommended Dietary Allowance
Energy	26.4% 767kcal	18.8% 544kcal	2900kcal per day for Men 19-50 years
Fat	44.5% 43g	10.4% 10g	97g per day for Men 19-50 years
Saturated Fat	67.8% 21.7g	0% 0g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	9.2% 0.15g	1.6g per day for Men 19-50 years
Omega 6	17.8% 3.02g	19.6% 3.34g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.5% 89g	79.4% 103g	130g per day for Men 19-50 years
Sugars	80% 58g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 52.6g	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	10.3% 5.75g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Cookies, gluten-free, chocolate wafer	Crackers, water biscuits	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	4.03% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	10.2% 1.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.61mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	8.5% 34μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2.74% 0.41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.13% 2.55μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, gluten-free, chocolate wafer	Crackers, water biscuits	Recommended Dietary Allowance
Calcium	15.5% 155mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	40.8% 0.37mg	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	65% 5.2mg	0% 0mg	8mg per day for Men 19-50 years
Magnesium	14% 58mg	6.75% 28.3mg	420mg per day for Men 19-50 years
Manganese	25.3% 0.58mg	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	29% 204mg	20.2% 142mg	700mg per day for Men 19-50 years
Potassium	14% 482mg	4.13% 140mg	3400mg per day for Men 19-50 years
Selenium	NA	80.7% 44.4μg	55μg per day for Men 19-50 years
Sodium	11.5% 173mg	54% 809mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	8.38% 0.92mg	11mg per day for Men 19-50 years
Water	0.052% 1.94g	0.42% 15.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, gluten-free, chocolate wafer VS Crackers, water biscuits per 5 oz

Compare the macro and micronutrient content in 5 oz of Cookies, gluten-free, chocolate wafer 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, gluten-free, chocolate wafer vs Crackers, water biscuits:

• Both Cookies, gluten-free, chocolate wafer and Crackers, water biscuits have similar amounts of vitamins per 5 oz

Comparing minerals per 5 ounces for Cookies, gluten-free, chocolate wafer vs Crackers, water biscuits:

• 5 ounces of Cookies, gluten-free, chocolate wafer have more Calcium, 1.9 times more Copper, more Iron, 2.1 times more Magnesium, 1.4 times more Phosphorus and 3.4 times more Potassium than Crackers, water biscuits.
• While 5 oz of Crackers, water biscuits contain 4.7 times more Sodium than Cookies, gluten-free, chocolate wafer.
• Both Cookies, gluten-free, chocolate wafer and Crackers, water biscuits contain similar levels of 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, gluten-free, chocolate wafer have 1.4 times more Energy, 4.3 times more Fat, more Saturated Fat and more Sugars than Crackers, water biscuits.
• While 5 oz of Crackers, water biscuits contain 4.4 times more Fiber and 1.8 times more Protein than Cookies, gluten-free, chocolate wafer.
• Both Cookies, gluten-free, chocolate wafer and Crackers, water biscuits offer comparable quantities of Omega 3, Omega 6 and Carbohydrate per five ounces.