Comparing Nutrients in 5 ounces Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour VS Cookies, Marie biscuit

Macros Ratio

	Protein	Fat	Carbs
Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	2%	30%	68%
Cookies, Marie biscuit	7%	23%	70%

Macro Nutrients

	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Cookies, Marie biscuit	Recommended Dietary Allowance
Energy	22.3% 646kcal	20% 575kcal	2900kcal per day for Men 19-50 years
Fat	22.5% 22g	15.5% 15g	97g per day for Men 19-50 years
Saturated Fat	25.3% 8.1g	23.4% 7.5g	32g per day for Men 19-50 years
Omega 3	3% 0.048g	10.5% 0.17g	1.6g per day for Men 19-50 years
Omega 6	11% 1.9g	13% 2.2g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	77% 100g	130g per day for Men 19-50 years
Sugars	7.63% 5.53g	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	0.59% 0.43g	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	% 0.57g	NA	g per day for Men 19-50 years
Sucrose	% 4.54g	NA	g per day for Men 19-50 years
Fiber	11% 4.25g	13% 4.96g	38g per day for Men 19-50 years
Protein	6.33% 3.54g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Cookies, Marie biscuit	Recommended Dietary Allowance
Vitamin A	NA	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.1% 0.085mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	53.8% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.6% 0.89mg	34.2% 5.47mg	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	7.63% 0.099mg	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	2.5% 9.92μg	42% 167μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	11.2% 0.27μg	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	4.25% 0.64mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.5% 5.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Cookies, Marie biscuit	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	13.7% 0.12mg	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	9.92% 0.79mg	0% 0mg	8mg per day for Men 19-50 years
Magnesium	5.06% 21.3mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	18.4% 0.42mg	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	11.5% 80.8mg	39% 274mg	700mg per day for Men 19-50 years
Potassium	3.6% 122mg	12.8% 435mg	3400mg per day for Men 19-50 years
Selenium	NA	61.6% 34μg	55μg per day for Men 19-50 years
Sodium	84% 1262mg	35% 524mg	1500mg per day for Men 19-50 years
Zinc	5.67% 0.62mg	7.86% 0.86mg	11mg per day for Men 19-50 years
Water	0.095% 3.5g	0.38% 14g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour vs Cookies, Marie biscuit:

• Cookies, Marie biscuit contain 9 times more Vitamin B1, 4.9 times more Vitamin B2, 6.1 times more Vitamin B3 and 16.9 times more Vitamin B9 than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.
• Both Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour and Cookies, Marie biscuit have similar amounts of Vitamin B6 per 5 oz.

Comparing minerals per 5 ounces for Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour vs Cookies, Marie biscuit:

• Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have more Calcium, more Iron and 2.4 times more Sodium than Cookies, Marie biscuit.
• While Cookies, Marie biscuit contain 1.9 times more Magnesium, 3.4 times more Phosphorus, 3.6 times more Potassium and 1.4 times more Zinc than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.
• Both Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour and Cookies, Marie biscuit have similar amounts of Copper per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have 1.5 times more Fat than Cookies, Marie biscuit.
• While Cookies, Marie biscuit contain 3.5 times more Omega 3, 5.4 times more Sugars and 2.8 times more Protein than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.
• Both Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour and Cookies, Marie biscuit have similar amounts of Energy, Saturated Fat, Omega 6, Carbohydrate and Fiber per 5 oz.
• Both Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour as well as Cookies, Marie biscuit have insufficient amounts of Glucose and Sucrose in 5 oz.