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

Macros Ratio

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

Macro Nutrients

	Crackers, water biscuits	Cookies, gluten-free, chocolate wafer	Recommended Dietary Allowance
Energy	18.8% 544kcal	26.4% 767kcal	2900kcal per day for Men 19-50 years
Fat	10.4% 10g	44.5% 43g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	67.8% 21.7g	32g per day for Men 19-50 years
Omega 3	9.2% 0.15g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	19.6% 3.34g	17.8% 3.02g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	79.4% 103g	68.5% 89g	130g per day for Men 19-50 years
Sugars	0% 0g	80% 58g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 52.6g	g per day for Men 19-50 years
Fiber	26.5% 10g	5.97% 2.27g	38g per day for Men 19-50 years
Protein	18% 10g	10.3% 5.75g	56g per day for Men 19-50 years

Vitamins

	Crackers, water biscuits	Cookies, gluten-free, chocolate wafer	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.03% 0.052mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.2% 1.64mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	12% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.47% 0.058mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.74% 0.41mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.13% 2.55μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, water biscuits	Cookies, gluten-free, chocolate wafer	Recommended Dietary Allowance
Calcium	0% 0mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	40.8% 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	65% 5.2mg	8mg per day for Men 19-50 years
Magnesium	6.75% 28.3mg	14% 58mg	420mg per day for Men 19-50 years
Manganese	NA	25.3% 0.58mg	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	29% 204mg	700mg per day for Men 19-50 years
Potassium	4.13% 140mg	14% 482mg	3400mg per day for Men 19-50 years
Selenium	80.7% 44.4μg	NA	55μg per day for Men 19-50 years
Sodium	54% 809mg	11.5% 173mg	1500mg per day for Men 19-50 years
Zinc	8.38% 0.92mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	0.42% 15.6g	0.052% 1.94g	3700g per day for Men 19-50 years

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

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

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

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

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