Comparing Nutrients in 7 ounces Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour VS Cookies, Marie biscuit

Macros Ratio

	Protein	Fat	Carbs
Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	2%	30%	68%
Cookies, Marie biscuit	7%	23%	70%

Macro Nutrients

	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Cookies, Marie biscuit	Recommended Dietary Allowance
Energy	31.2% 905kcal	27.8% 806kcal	2900kcal per day for Men 19-50 years
Fat	31.5% 30.6g	21.6% 21g	97g per day for Men 19-50 years
Saturated Fat	35.4% 11.3g	33% 10.5g	32g per day for Men 19-50 years
Omega 3	4.2% 0.067g	14.6% 0.23g	1.6g per day for Men 19-50 years
Omega 6	15.5% 2.63g	18% 3.08g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	117% 153g	108% 140g	130g per day for Men 19-50 years
Sugars	10.7% 7.74g	58% 42g	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	0.82% 0.6g	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	% 0.79g	NA	g per day for Men 19-50 years
Sucrose	% 6.35g	NA	g per day for Men 19-50 years
Fiber	15.7% 5.95g	18.3% 6.95g	38g per day for Men 19-50 years
Protein	8.86% 4.96g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Cookies, Marie biscuit	Recommended Dietary Allowance
Vitamin A	NA	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	89.5% 1.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	75.3% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.8% 1.25mg	48% 7.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.7% 0.14mg	11.3% 0.15mg	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	3.47% 14μg	58.5% 234μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	15.7% 0.38μg	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	5.95% 0.89mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.3% 7.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Cookies, Marie biscuit	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	22.3% 0.2mg	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	14% 1.1mg	0% 0mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	25.8% 0.59mg	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	16% 113mg	54.7% 383mg	700mg per day for Men 19-50 years
Potassium	5% 171mg	18% 609mg	3400mg per day for Men 19-50 years
Selenium	NA	86.2% 47.4μg	55μg per day for Men 19-50 years
Sodium	118% 1766mg	49% 734mg	1500mg per day for Men 19-50 years
Zinc	7.94% 0.87mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	0.13% 4.92g	0.53% 19.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour vs Cookies, Marie biscuit:

• Cookies, Marie biscuit contain 9 times more Vitamin B1, 4.9 times more Vitamin B2, 6.1 times more Vitamin B3 and 16.9 times more Vitamin B9 than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.
• Both Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour and Cookies, Marie biscuit have similar amounts of Vitamin B6 per 7 oz.

Comparing minerals per 7 ounces for Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour vs Cookies, Marie biscuit:

• Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have more Calcium, more Iron and 2.4 times more Sodium than Cookies, Marie biscuit.
• While Cookies, Marie biscuit contain 1.9 times more Magnesium, 3.4 times more Phosphorus, 3.6 times more Potassium and 1.4 times more Zinc than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.
• Both Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour and Cookies, Marie biscuit have similar amounts of Copper per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have 1.5 times more Fat than Cookies, Marie biscuit.
• While Cookies, Marie biscuit contain 3.5 times more Omega 3, 5.4 times more Sugars and 2.8 times more Protein than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.
• Both Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour and Cookies, Marie biscuit have similar amounts of Energy, Saturated Fat, Omega 6, Carbohydrate and Fiber per 7 oz.
• Both Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour as well as Cookies, Marie biscuit have insufficient amounts of Glucose and Sucrose in 7 oz.