Comparing Nutrients in 7 ounces Mary's Gone Crackers, Original Crackers, Organic Gluten Free VS Cookies, Marie biscuit

Macros Ratio

	Protein	Fat	Carbs
Mary's Gone Crackers, Original Crackers, Organic Gluten Free	11%	32%	57%
Cookies, Marie biscuit	7%	23%	70%

Macro Nutrients

	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Cookies, Marie biscuit	Recommended Dietary Allowance
Energy	30.5% 885kcal	27.8% 806kcal	2900kcal per day for Men 19-50 years
Fat	32% 31g	21.6% 21g	97g per day for Men 19-50 years
Saturated Fat	NA	33% 10.5g	32g per day for Men 19-50 years
Omega 3	NA	14.6% 0.23g	1.6g per day for Men 19-50 years
Omega 6	NA	18% 3.08g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 128g	108% 140g	130g per day for Men 19-50 years
Sugars	2.74% 2g	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% 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	% 2g	NA	g per day for Men 19-50 years
Fiber	84.6% 32g	18.3% 6.95g	38g per day for Men 19-50 years
Protein	42.7% 24g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	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	34.7% 0.42mg	89.5% 1.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.6% 0.44mg	75.3% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	67% 10.7mg	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	NA	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	NA	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

	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Cookies, Marie biscuit	Recommended Dietary Allowance
Calcium	44.3% 443mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	142% 1.28mg	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	78.6% 6.3mg	0% 0mg	8mg per day for Men 19-50 years
Magnesium	94% 393mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	217% 5mg	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	120% 837mg	54.7% 383mg	700mg per day for Men 19-50 years
Potassium	28% 947mg	18% 609mg	3400mg per day for Men 19-50 years
Selenium	71% 39μg	86.2% 47.4μg	55μg per day for Men 19-50 years
Sodium	77.7% 1165mg	49% 734mg	1500mg per day for Men 19-50 years
Zinc	53.2% 5.85mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	0.23% 8.5g	0.53% 19.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Mary's Gone Crackers, Original Crackers, Organic Gluten Free VS Cookies, Marie biscuit per 7 oz

Compare the macro and micronutrient content in 7 oz of Mary's Gone Crackers, Original Crackers, Organic Gluten Free versus 7 oz of Cookies, Marie biscuit to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Mary's Gone Crackers, Original Crackers, Organic Gluten Free vs Cookies, Marie biscuit:

• 7 ounces of Mary's Gone Crackers, Original Crackers, Organic Gluten Free have 1.4 times more Vitamin B3 than Cookies, Marie biscuit.
• While 7 oz of Cookies, Marie biscuit contain 2.6 times more Vitamin B1 and 2.2 times more Vitamin B2 than Mary's Gone Crackers, Original Crackers, Organic Gluten Free.

Comparing minerals per 7 ounces for Mary's Gone Crackers, Original Crackers, Organic Gluten Free vs Cookies, Marie biscuit:

• 7 ounces of Mary's Gone Crackers, Original Crackers, Organic Gluten Free have more Calcium, 6.4 times more Copper, more Iron, 7.1 times more Magnesium, 2.2 times more Phosphorus, 1.6 times more Potassium, 1.6 times more Sodium and 4.8 times more Zinc than Cookies, Marie biscuit.
• Both Mary's Gone Crackers, Original Crackers, Organic Gluten Free and Cookies, Marie biscuit contain similar levels of Selenium per seven ounces.
• 7 ounces of Cookies, Marie biscuit lack sufficient amounts of Calcium and Iron

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Mary's Gone Crackers, Original Crackers, Organic Gluten Free have 1.5 times more Fat, 4.6 times more Fiber and 1.7 times more Protein than Cookies, Marie biscuit.
• While 7 oz of Cookies, Marie biscuit contain 21.2 times more Sugars than Mary's Gone Crackers, Original Crackers, Organic Gluten Free.
• Both Mary's Gone Crackers, Original Crackers, Organic Gluten Free and Cookies, Marie biscuit offer comparable quantities of Energy and Carbohydrate per seven ounces.