Comparing Nutrients in 5 ounces Crackers, water biscuits VS Cookies, gluten-free, chocolate sandwich, with creme filling

Macros Ratio

	Protein	Fat	Carbs
Crackers, water biscuits	7%	17%	76%
Cookies, gluten-free, chocolate sandwich, with creme filling	2%	34%	64%

Macro Nutrients

	Crackers, water biscuits	Cookies, gluten-free, chocolate sandwich, with creme filling	Recommended Dietary Allowance
Energy	18.8% 544kcal	23% 672kcal	2900kcal per day for Men 19-50 years
Fat	10.4% 10g	26% 25.4g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	35% 11.2g	32g per day for Men 19-50 years
Omega 3	9.2% 0.15g	4.96% 0.079g	1.6g per day for Men 19-50 years
Omega 6	19.6% 3.34g	14.6% 2.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79.4% 103g	83% 108g	130g per day for Men 19-50 years
Sugars	0% 0g	96% 69.5g	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	% 1.4g	g per day for Men 19-50 years
Sucrose	NA	% 67.5g	g per day for Men 19-50 years
Fiber	26.5% 10g	9.33% 3.54g	38g per day for Men 19-50 years
Protein	18% 10g	5.54% 3.1g	56g per day for Men 19-50 years

Vitamins

	Crackers, water biscuits	Cookies, gluten-free, chocolate sandwich, with creme filling	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	5.9% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.03% 0.052mg	8.3% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.2% 1.64mg	3.46% 0.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	4.25% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.47% 0.058mg	0% 0mg	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	0% 0μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	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	2.74% 0.41mg	22% 3.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.13% 2.55μg	30.2% 36.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, water biscuits	Cookies, gluten-free, chocolate sandwich, with creme filling	Recommended Dietary Allowance
Calcium	0% 0mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	41% 0.37mg	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	0% 0mg	49.8% 4mg	8mg per day for Men 19-50 years
Magnesium	6.75% 28.3mg	13.5% 56.7mg	420mg per day for Men 19-50 years
Manganese	NA	31.7% 0.73mg	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	20.2% 142mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	4.13% 140mg	6.55% 223mg	3400mg per day for Men 19-50 years
Selenium	80.7% 44.4μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	54% 809mg	26% 390mg	1500mg per day for Men 19-50 years
Zinc	8.38% 0.92mg	8.5% 0.94mg	11mg per day for Men 19-50 years
Water	0.42% 15.6g	0.11% 4.03g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, water biscuits VS Cookies, gluten-free, chocolate sandwich, with creme filling per 5 oz

Compare the macro and micronutrient content in 5 oz of Crackers, water biscuits versus 5 oz of Cookies, gluten-free, chocolate sandwich, with creme filling to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Crackers, water biscuits vs Cookies, gluten-free, chocolate sandwich, with creme filling:

• 5 ounces of Crackers, water biscuits have 2.2 times more Vitamin B1, 3 times more Vitamin B3, more Vitamin B6 and more Vitamin B9 than Cookies, gluten-free, chocolate sandwich, with creme filling.
• While 5 oz of Cookies, gluten-free, chocolate sandwich, with creme filling contain 2.1 times more Vitamin B2, 8 times more Vitamin E and 14.2 times more Vitamin K than Crackers, water biscuits.
• 5 ounces of Crackers, water biscuits have insufficient amounts of Vitamin E and Vitamin K
• 5 ounces of Cookies, gluten-free, chocolate sandwich, with creme filling have insufficient amounts of Vitamin B6 and Vitamin B9
• Both Crackers, water biscuits as well as Cookies, gluten-free, chocolate sandwich, with creme filling have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Crackers, water biscuits vs Cookies, gluten-free, chocolate sandwich, with creme filling:

• 5 ounces of Crackers, water biscuits have 1.4 times more Phosphorus, more Selenium and 2.1 times more Sodium than Cookies, gluten-free, chocolate sandwich, with creme filling.
• While 5 oz of Cookies, gluten-free, chocolate sandwich, with creme filling contain 2 times more Copper, more Iron, 2 times more Magnesium and 1.6 times more Potassium than Crackers, water biscuits.
• Both Crackers, water biscuits and Cookies, gluten-free, chocolate sandwich, with creme filling contain similar levels of Zinc per five ounces.
• 5 ounces of Crackers, water biscuits lack sufficient amounts of Iron
• 5 ounces of Cookies, gluten-free, chocolate sandwich, with creme filling lack sufficient amounts of Selenium
• Both Crackers, water biscuits as well as Cookies, gluten-free, chocolate sandwich, with creme filling lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Crackers, water biscuits have 1.9 times more Omega 3, 1.3 times more Omega 6, 2.8 times more Fiber and 3.3 times more Protein than Cookies, gluten-free, chocolate sandwich, with creme filling.
• While 5 oz of Cookies, gluten-free, chocolate sandwich, with creme filling contain 2.5 times more Fat, more Saturated Fat and more Sugars than Crackers, water biscuits.
• Both Crackers, water biscuits and Cookies, gluten-free, chocolate sandwich, with creme filling offer comparable quantities of Energy and Carbohydrate per five ounces.