Comparing Nutrients in 7 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	37% 1074kcal	26.3% 762kcal	2900kcal per day for Men 19-50 years
Fat	62.2% 60.4g	14.6% 14g	97g per day for Men 19-50 years
Saturated Fat	95% 30.4g	0% 0g	32g per day for Men 19-50 years
Omega 3	15.4% 0.25g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	25% 4.23g	27.5% 4.67g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	111% 144g	130g per day for Men 19-50 years
Sugars	112% 81.3g	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	% 73.6g	NA	g per day for Men 19-50 years
Fiber	8.36% 3.18g	37% 14g	38g per day for Men 19-50 years
Protein	14.4% 8.06g	25.3% 14g	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	18.4% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	5.65% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	6.26% 0.081mg	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	12% 47.6μg	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	3.84% 0.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.98% 3.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, gluten-free, chocolate wafer	Crackers, water biscuits	Recommended Dietary Allowance
Calcium	21.6% 216mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	57% 0.51mg	29.3% 0.26mg	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	91% 7.3mg	0% 0mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.4mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	35.5% 0.82mg	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	41% 286mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	20% 675mg	5.78% 196mg	3400mg per day for Men 19-50 years
Selenium	NA	113% 62μg	55μg per day for Men 19-50 years
Sodium	16% 242mg	75.5% 1133mg	1500mg per day for Men 19-50 years
Zinc	14% 1.55mg	11.7% 1.3mg	11mg per day for Men 19-50 years
Water	0.073% 2.7g	0.59% 22g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, gluten-free, chocolate wafer VS Crackers, water biscuits per 7 oz

Compare the macro and micronutrient content in 7 oz of Cookies, gluten-free, chocolate wafer versus 7 oz of Crackers, water biscuits to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 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 7 oz

Comparing minerals per 7 ounces for Cookies, gluten-free, chocolate wafer vs Crackers, water biscuits:

• 7 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 7 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 seven ounces.
• 7 ounces of Crackers, water biscuits lack sufficient amounts of Calcium and Iron

Comparison of macro-nutrients per 7 ounces:

• 7 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 7 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 seven ounces.