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

Macros Ratio

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

Macro Nutrients

	Crackers, water biscuits	Cookies, gluten-free, lemon wafer	Recommended Dietary Allowance
Energy	26.3% 762kcal	35.2% 1022kcal	2900kcal per day for Men 19-50 years
Fat	14.6% 14g	49.5% 48g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	65% 21g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	27.5% 4.67g	30% 5.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	111% 144g	114% 148g	130g per day for Men 19-50 years
Sugars	0% 0g	116% 84g	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	% 84g	g per day for Men 19-50 years
Fiber	37% 14g	0% 0g	38g per day for Men 19-50 years
Protein	25.3% 14g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Crackers, water biscuits	Cookies, gluten-free, lemon wafer	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.4% 0.22mg	7.44% 0.089mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	0.81% 0.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.26% 0.081mg	0% 0mg	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	12% 47.6μg	0% 0μg	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	3.84% 0.58mg	41.3% 6.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.98% 3.57μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, water biscuits	Cookies, gluten-free, lemon wafer	Recommended Dietary Allowance
Calcium	0% 0mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	29.3% 0.26mg	0% 0mg	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	4.47% 0.36mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	1.4% 5.95mg	420mg per day for Men 19-50 years
Manganese	NA	1.64% 0.038mg	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	28.3% 198mg	11% 77.4mg	700mg per day for Men 19-50 years
Potassium	5.78% 196mg	2.1% 71.4mg	3400mg per day for Men 19-50 years
Selenium	113% 62μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	75.5% 1133mg	14.7% 220mg	1500mg per day for Men 19-50 years
Zinc	11.7% 1.3mg	0.54% 0.06mg	11mg per day for Men 19-50 years
Water	0.59% 22g	0.06% 2.22g	3700g per day for Men 19-50 years

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

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

Lets compare vitamin content per 7 ounces of Crackers, water biscuits vs Cookies, gluten-free, lemon wafer:

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

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

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

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Crackers, water biscuits have more Fiber and more Protein than Cookies, gluten-free, lemon wafer.
• While 7 oz of Cookies, gluten-free, lemon wafer contain 1.3 times more Energy, 3.4 times more Fat, more Saturated Fat and more Sugars than Crackers, water biscuits.
• Both Crackers, water biscuits and Cookies, gluten-free, lemon wafer 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