Comparing Nutrients in 100 grams Cookies, gluten-free, chocolate wafer VS Crackers, flavored, fish-shaped

Macros Ratio

	Protein	Fat	Carbs
Cookies, gluten-free, chocolate wafer	3%	51%	46%
Crackers, flavored, fish-shaped	9%	34%	57%

Macro Nutrients

	Cookies, gluten-free, chocolate wafer	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Energy	18.7% 541kcal	16% 463kcal	2900kcal per day for Men 19-50 years
Fat	31.4% 30.4g	18.3% 17.7g	97g per day for Men 19-50 years
Saturated Fat	48% 15.3g	6.43% 2.06g	32g per day for Men 19-50 years
Omega 3	7.75% 0.12g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	12.6% 2.13g	20.5% 3.48g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	48.3% 63g	50.5% 65.7g	130g per day for Men 19-50 years
Sugars	56.5% 41g	1.63% 1.18g	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	0.12% 0.09g	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	% 0.3g	g per day for Men 19-50 years
Sucrose	% 37g	% 0g	g per day for Men 19-50 years
Fiber	4.2% 1.6g	8.16% 3.1g	38g per day for Men 19-50 years
Protein	7.25% 4.06g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Cookies, gluten-free, chocolate wafer	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	67.8% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	39.5% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.6% 0.43mg	13.2% 0.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	6.54% 0.085mg	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	38.3% 153μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	24.5% 3.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	23% 27.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, gluten-free, chocolate wafer	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Calcium	11% 109mg	8.3% 83mg	1000mg per day for Men 19-50 years
Copper	28.8% 0.26mg	15% 0.13mg	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	46% 3.67mg	57.3% 4.6mg	8mg per day for Men 19-50 years
Magnesium	9.76% 41mg	5.95% 25mg	420mg per day for Men 19-50 years
Manganese	18% 0.41mg	24.6% 0.57mg	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	20.6% 144mg	24% 167mg	700mg per day for Men 19-50 years
Potassium	10% 340mg	6.6% 224mg	3400mg per day for Men 19-50 years
Selenium	NA	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	8.13% 122mg	64.7% 970mg	1500mg per day for Men 19-50 years
Zinc	7.1% 0.78mg	9.9% 1.1mg	11mg per day for Men 19-50 years
Water	0.037% 1.37g	0.092% 3.42g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, gluten-free, chocolate wafer VS Crackers, flavored, fish-shaped per 100 g

Compare the macro and micronutrient content in 100 g of Cookies, gluten-free, chocolate wafer versus 100 g of Crackers, flavored, fish-shaped to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cookies, gluten-free, chocolate wafer vs Crackers, flavored, fish-shaped:

• 100 g of Crackers, flavored, fish-shaped contain 1.5 times more Vitamin B5 than Cookies, gluten-free, chocolate wafer.

Comparing minerals per 100 grams for Cookies, gluten-free, chocolate wafer vs Crackers, flavored, fish-shaped:

• 100 grams of Cookies, gluten-free, chocolate wafer have 1.3 times more Calcium, 1.9 times more Copper, 1.6 times more Magnesium and 1.5 times more Potassium than Crackers, flavored, fish-shaped.
• While 100 g of Crackers, flavored, fish-shaped contain 1.4 times more Manganese, 8 times more Sodium and 1.4 times more Zinc than Cookies, gluten-free, chocolate wafer.
• Both Cookies, gluten-free, chocolate wafer and Crackers, flavored, fish-shaped contain similar levels of Iron and Phosphorus per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cookies, gluten-free, chocolate wafer have 1.7 times more Fat, 7.4 times more Saturated Fat and 34.7 times more Sugars than Crackers, flavored, fish-shaped.
• While 100 g of Crackers, flavored, fish-shaped contain 3.4 times more Omega 3, 1.6 times more Omega 6, 1.9 times more Fiber and 2.5 times more Protein than Cookies, gluten-free, chocolate wafer.
• Both Cookies, gluten-free, chocolate wafer and Crackers, flavored, fish-shaped offer comparable quantities of Energy and Carbohydrate per 100 grams.