Comparing Nutrients in 7 ounces Crackers, gluten-free, multi-seeded and multigrain VS Cookies, chocolate cream covered biscuit sticks

Macros Ratio

	Protein	Fat	Carbs
Crackers, gluten-free, multi-seeded and multigrain	10%	31%	59%
Cookies, chocolate cream covered biscuit sticks	9%	45%	46%

Macro Nutrients

	Crackers, gluten-free, multi-seeded and multigrain	Cookies, chocolate cream covered biscuit sticks	Recommended Dietary Allowance
Energy	31% 899kcal	30.6% 887kcal	2900kcal per day for Men 19-50 years
Fat	32.4% 31.4g	46% 44.7g	97g per day for Men 19-50 years
Saturated Fat	13% 4.1g	78% 25g	32g per day for Men 19-50 years
Omega 3	115% 1.84g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	58.8% 10g	78.3% 13.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	101% 132g	78% 101g	130g per day for Men 19-50 years
Sugars	2.35% 1.7g	68.4% 49.6g	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	% 1.7g	NA	g per day for Men 19-50 years
Fiber	53.3% 20.2g	26% 9.92g	38g per day for Men 19-50 years
Protein	40% 22.3g	35.4% 20g	56g per day for Men 19-50 years

Vitamins

	Crackers, gluten-free, multi-seeded and multigrain	Cookies, chocolate cream covered biscuit sticks	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.4% 0.41mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.4% 0.34mg	30.4% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60% 9.6mg	7.95% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.3% 1.66mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.5% 0.73mg	7.33% 0.095mg	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	17.4% 69.5μg	8.43% 33.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	33% 0.79μg	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	20% 2.98mg	117% 17.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.7% 27μg	2.8% 3.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, gluten-free, multi-seeded and multigrain	Cookies, chocolate cream covered biscuit sticks	Recommended Dietary Allowance
Calcium	47.2% 472mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	121% 1.1mg	49.6% 0.45mg	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	70.2% 5.6mg	22.3% 1.8mg	8mg per day for Men 19-50 years
Magnesium	77.5% 325mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	211% 4.86mg	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	106% 742mg	52% 365mg	700mg per day for Men 19-50 years
Potassium	22.2% 756mg	10.6% 359mg	3400mg per day for Men 19-50 years
Selenium	62.8% 34.5μg	53% 29μg	55μg per day for Men 19-50 years
Sodium	58% 869mg	28% 423mg	1500mg per day for Men 19-50 years
Zinc	47.6% 5.24mg	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	0.19% 7.12g	0.81% 30g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, gluten-free, multi-seeded and multigrain VS Cookies, chocolate cream covered biscuit sticks per 7 oz

Compare the macro and micronutrient content in 7 oz of Crackers, gluten-free, multi-seeded and multigrain versus 7 oz of Cookies, chocolate cream covered biscuit sticks to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Crackers, gluten-free, multi-seeded and multigrain vs Cookies, chocolate cream covered biscuit sticks:

• 7 ounces of Crackers, gluten-free, multi-seeded and multigrain have 2.9 times more Vitamin B1, 7.5 times more Vitamin B3, 7.7 times more Vitamin B6, 2.1 times more Vitamin B9 and 8.1 times more Vitamin K than Cookies, chocolate cream covered biscuit sticks.
• While 7 oz of Cookies, chocolate cream covered biscuit sticks contain more Vitamin B12 and 5.9 times more Vitamin E than Crackers, gluten-free, multi-seeded and multigrain.
• Both Crackers, gluten-free, multi-seeded and multigrain and Cookies, chocolate cream covered biscuit sticks provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Crackers, gluten-free, multi-seeded and multigrain have insufficient amounts of Vitamin B12
• 7 ounces of Cookies, chocolate cream covered biscuit sticks have insufficient amounts of Vitamin K
• Both Crackers, gluten-free, multi-seeded and multigrain as well as Cookies, chocolate cream covered biscuit sticks have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Crackers, gluten-free, multi-seeded and multigrain vs Cookies, chocolate cream covered biscuit sticks:

• 7 ounces of Crackers, gluten-free, multi-seeded and multigrain have 4.8 times more Calcium, 2.4 times more Copper, 3.1 times more Iron, 4.6 times more Magnesium, 2 times more Phosphorus, 2.1 times more Potassium, 2.1 times more Sodium and 2.9 times more Zinc than Cookies, chocolate cream covered biscuit sticks.
• Both Crackers, gluten-free, multi-seeded and multigrain and Cookies, chocolate cream covered biscuit sticks contain similar levels of Selenium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Crackers, gluten-free, multi-seeded and multigrain have 132.3 times more Omega 3, 1.3 times more Carbohydrate and 2 times more Fiber than Cookies, chocolate cream covered biscuit sticks.
• While 7 oz of Cookies, chocolate cream covered biscuit sticks contain 1.4 times more Fat, 6.1 times more Saturated Fat, 1.3 times more Omega 6 and 29.1 times more Sugars than Crackers, gluten-free, multi-seeded and multigrain.
• Both Crackers, gluten-free, multi-seeded and multigrain and Cookies, chocolate cream covered biscuit sticks offer comparable quantities of Energy and Protein per seven ounces.
• 7 ounces of Cookies, chocolate cream covered biscuit sticks provide inadequate amounts of Omega 3