Comparing Nutrients in 5 ounces Crackers, gluten-free, multi-seeded and multigrain VS Cookies, Marie biscuit

Macros Ratio

	Protein	Fat	Carbs
Crackers, gluten-free, multi-seeded and multigrain	10%	31%	59%
Cookies, Marie biscuit	7%	23%	70%

Macro Nutrients

	Crackers, gluten-free, multi-seeded and multigrain	Cookies, Marie biscuit	Recommended Dietary Allowance
Energy	22% 642kcal	20% 575kcal	2900kcal per day for Men 19-50 years
Fat	23% 22.5g	15.5% 15g	97g per day for Men 19-50 years
Saturated Fat	9.16% 2.93g	23.4% 7.5g	32g per day for Men 19-50 years
Omega 3	82% 1.3g	10.5% 0.17g	1.6g per day for Men 19-50 years
Omega 6	42% 7.14g	13% 2.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72.3% 94g	77% 100g	130g per day for Men 19-50 years
Sugars	1.7% 1.2g	41.4% 30g	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	% 1.2g	NA	g per day for Men 19-50 years
Fiber	38% 14.5g	13% 4.96g	38g per day for Men 19-50 years
Protein	28.5% 16g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Crackers, gluten-free, multi-seeded and multigrain	Cookies, Marie biscuit	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.6% 0.29mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	53.8% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43% 6.85mg	34.2% 5.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.8% 1.2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40.3% 0.52mg	8.07% 0.1mg	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	12.4% 49.6μg	42% 167μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	11.2% 0.27μg	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	14% 2.13mg	4.25% 0.64mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19.4μg	4.5% 5.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, gluten-free, multi-seeded and multigrain	Cookies, Marie biscuit	Recommended Dietary Allowance
Calcium	33.7% 337mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	86.5% 0.78mg	16% 0.14mg	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	50% 4mg	0% 0mg	8mg per day for Men 19-50 years
Magnesium	55.3% 232mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	151% 3.47mg	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	75.7% 530mg	39% 274mg	700mg per day for Men 19-50 years
Potassium	16% 540mg	12.8% 435mg	3400mg per day for Men 19-50 years
Selenium	45% 24.7μg	61.6% 34μg	55μg per day for Men 19-50 years
Sodium	41.4% 621mg	35% 524mg	1500mg per day for Men 19-50 years
Zinc	34% 3.74mg	7.86% 0.86mg	11mg per day for Men 19-50 years
Water	0.14% 5.1g	0.38% 14g	3700g per day for Men 19-50 years

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

• Crackers, gluten-free, multi-seeded and multigrain have 1.3 times more Vitamin B3, 5 times more Vitamin B6, 3.3 times more Vitamin E and 3.6 times more Vitamin K than Cookies, Marie biscuit.
• While Cookies, Marie biscuit contain 2.6 times more Vitamin B1, 2.8 times more Vitamin B2, 3.4 times more Vitamin B9 and more Vitamin B12 than Crackers, gluten-free, multi-seeded and multigrain.
• Both Crackers, gluten-free, multi-seeded and multigrain as well as Cookies, Marie biscuit have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Crackers, gluten-free, multi-seeded and multigrain vs Cookies, Marie biscuit:

• Crackers, gluten-free, multi-seeded and multigrain have more Calcium, 5.4 times more Copper, more Iron, 5.9 times more Magnesium, 1.9 times more Phosphorus, 1.2 times more Potassium and 4.3 times more Zinc than Cookies, Marie biscuit.
• While Cookies, Marie biscuit contain 1.4 times more Selenium than Crackers, gluten-free, multi-seeded and multigrain.
• Both Crackers, gluten-free, multi-seeded and multigrain and Cookies, Marie biscuit have similar amounts of Sodium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Crackers, gluten-free, multi-seeded and multigrain have 1.5 times more Fat, 7.8 times more Omega 3, 3.2 times more Omega 6, 2.9 times more Fiber and 1.6 times more Protein than Cookies, Marie biscuit.
• While Cookies, Marie biscuit contain 2.6 times more Saturated Fat and 24.6 times more Sugars than Crackers, gluten-free, multi-seeded and multigrain.
• Both Crackers, gluten-free, multi-seeded and multigrain and Cookies, Marie biscuit have similar amounts of Energy and Carbohydrate per 5 oz.
• Both Crackers, gluten-free, multi-seeded and multigrain as well as Cookies, Marie biscuit have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.