Comparing Nutrients in 100 grams Cookies, chocolate cream covered biscuit sticks VS Crackers, gluten-free, multi-seeded and multigrain

Macros Ratio

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

Macro Nutrients

	Cookies, chocolate cream covered biscuit sticks	Crackers, gluten-free, multi-seeded and multigrain	Recommended Dietary Allowance
Energy	15.4% 447kcal	15.6% 453kcal	2900kcal per day for Men 19-50 years
Fat	23% 22.5g	16.3% 16g	97g per day for Men 19-50 years
Saturated Fat	39.3% 12.6g	6.47% 2.07g	32g per day for Men 19-50 years
Omega 3	0.44% 0.007g	58% 0.93g	1.6g per day for Men 19-50 years
Omega 6	39.5% 6.7g	29.6% 5.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39.3% 51g	51% 66.3g	130g per day for Men 19-50 years
Sugars	34.5% 25g	1.2% 0.86g	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	% 0.86g	g per day for Men 19-50 years
Fiber	13% 5g	27% 10g	38g per day for Men 19-50 years
Protein	18% 10g	20% 11.3g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate cream covered biscuit sticks	Crackers, gluten-free, multi-seeded and multigrain	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	17.3% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4% 0.64mg	30.2% 4.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	16.8% 0.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.7% 0.048mg	28.5% 0.37mg	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	4.25% 17μg	8.75% 35μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	16.7% 0.4μg	0% 0μg	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	59% 8.87mg	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.4% 1.7μg	11.4% 13.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate cream covered biscuit sticks	Crackers, gluten-free, multi-seeded and multigrain	Recommended Dietary Allowance
Calcium	5% 50mg	23.8% 238mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	61% 0.55mg	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	11.3% 0.9mg	35.4% 2.83mg	8mg per day for Men 19-50 years
Magnesium	8.57% 36mg	39% 164mg	420mg per day for Men 19-50 years
Manganese	NA	107% 2.45mg	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	26.3% 184mg	53.4% 374mg	700mg per day for Men 19-50 years
Potassium	5.32% 181mg	11.2% 381mg	3400mg per day for Men 19-50 years
Selenium	26.7% 14.7μg	31.6% 17.4μg	55μg per day for Men 19-50 years
Sodium	14% 213mg	29% 438mg	1500mg per day for Men 19-50 years
Zinc	8.2% 0.9mg	24% 2.64mg	11mg per day for Men 19-50 years
Water	0.41% 15g	0.097% 3.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Cookies, chocolate cream covered biscuit sticks vs Crackers, gluten-free, multi-seeded and multigrain:

• Cookies, chocolate cream covered biscuit sticks have more Vitamin B12 and 5.9 times more Vitamin E than Crackers, gluten-free, multi-seeded and multigrain.
• While Crackers, gluten-free, multi-seeded and multigrain contain 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.
• Both Cookies, chocolate cream covered biscuit sticks and Crackers, gluten-free, multi-seeded and multigrain have similar amounts of Vitamin B2 per 100 g.
• Both Cookies, chocolate cream covered biscuit sticks as well as Crackers, gluten-free, multi-seeded and multigrain have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 100 g.

Comparing minerals per 100 grams for Cookies, chocolate cream covered biscuit sticks vs Crackers, gluten-free, multi-seeded and multigrain:

• Crackers, gluten-free, multi-seeded and multigrain contain 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 Cookies, chocolate cream covered biscuit sticks and Crackers, gluten-free, multi-seeded and multigrain have similar amounts of Selenium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Cookies, chocolate cream covered biscuit sticks have 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.
• While Crackers, gluten-free, multi-seeded and multigrain contain 132.3 times more Omega 3, 1.3 times more Carbohydrate and 2 times more Fiber than Cookies, chocolate cream covered biscuit sticks.
• Both Cookies, chocolate cream covered biscuit sticks and Crackers, gluten-free, multi-seeded and multigrain have similar amounts of Energy and Protein per 100 g.
• Both Cookies, chocolate cream covered biscuit sticks as well as Crackers, gluten-free, multi-seeded and multigrain have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.