Comparing Nutrients in 7 ounces Cookies, gluten-free, lemon wafer VS Crackers, water biscuits

Macros Ratio

	Protein	Fat	Carbs
Cookies, gluten-free, lemon wafer	0%	42%	58%
Crackers, water biscuits	7%	17%	76%

Macro Nutrients

	Cookies, gluten-free, lemon wafer	Crackers, water biscuits	Recommended Dietary Allowance
Energy	35.2% 1022kcal	26.3% 762kcal	2900kcal per day for Men 19-50 years
Fat	49.5% 48g	14.6% 14g	97g per day for Men 19-50 years
Saturated Fat	65% 21g	0% 0g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	30% 5.07g	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	114% 148g	111% 144g	130g per day for Men 19-50 years
Sugars	116% 84g	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	% 84g	NA	g per day for Men 19-50 years
Fiber	0% 0g	37% 14g	38g per day for Men 19-50 years
Protein	0% 0g	25.3% 14g	56g per day for Men 19-50 years

Vitamins

	Cookies, gluten-free, lemon 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	7.44% 0.089mg	18.4% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.3% 0.15mg	5.65% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.81% 0.13mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	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	0% 0μg	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	41.3% 6.2mg	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, lemon wafer	Crackers, water biscuits	Recommended Dietary Allowance
Calcium	1.8% 18mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	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	4.47% 0.36mg	0% 0mg	8mg per day for Men 19-50 years
Magnesium	1.4% 5.95mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	1.64% 0.038mg	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% 77.4mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	2.1% 71.4mg	5.78% 196mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	113% 62μg	55μg per day for Men 19-50 years
Sodium	14.7% 220mg	75.5% 1133mg	1500mg per day for Men 19-50 years
Zinc	0.54% 0.06mg	11.7% 1.3mg	11mg per day for Men 19-50 years
Water	0.06% 2.22g	0.59% 22g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Cookies, gluten-free, lemon 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, lemon wafer vs Crackers, water biscuits:

• 7 ounces of Cookies, gluten-free, lemon wafer have 2 times more Vitamin B2 and 10.8 times more Vitamin E than Crackers, water biscuits.
• While 7 oz of Crackers, water biscuits contain 2.5 times more Vitamin B1, 17.8 times more Vitamin B3, more Vitamin B6 and more Vitamin B9 than Cookies, gluten-free, lemon wafer.
• 7 ounces of Cookies, gluten-free, lemon wafer have insufficient amounts of Vitamin B3, Vitamin B6 and Vitamin B9
• 7 ounces of Crackers, water biscuits have insufficient amounts of Vitamin E

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

• 7 ounces of Cookies, gluten-free, lemon wafer have more Iron than Crackers, water biscuits.
• While 7 oz of Crackers, water biscuits contain more Copper, 6.7 times more Magnesium, 2.6 times more Phosphorus, 2.8 times more Potassium, more Selenium, 5.1 times more Sodium and 21.7 times more Zinc than Cookies, gluten-free, lemon wafer.
• 7 ounces of Cookies, gluten-free, lemon wafer lack sufficient amounts of Copper, Magnesium, Potassium, Selenium and Zinc
• 7 ounces of Crackers, water biscuits lack sufficient amounts of Iron
• Both Cookies, gluten-free, lemon wafer as well as Crackers, water biscuits lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cookies, gluten-free, lemon wafer have 1.3 times more Energy, 3.4 times more Fat, more Saturated Fat and more Sugars than Crackers, water biscuits.
• While 7 oz of Crackers, water biscuits contain more Fiber and more Protein than Cookies, gluten-free, lemon wafer.
• Both Cookies, gluten-free, lemon wafer and Crackers, water biscuits offer comparable quantities of Omega 3, Omega 6 and Carbohydrate per seven ounces.
• 7 ounces of Cookies, gluten-free, lemon wafer provide inadequate amounts of Fiber and Protein