Comparing Nutrients in 100 grams Cookies, gluten-free, chocolate wafer VS Crackers, water biscuits

Macros Ratio

	Protein	Fat	Carbs
Cookies, gluten-free, chocolate wafer	3%	51%	46%
Crackers, water biscuits	7%	17%	76%

Macro Nutrients

	Cookies, gluten-free, chocolate wafer	Crackers, water biscuits	Recommended Dietary Allowance
Energy	18.7% 541kcal	13.2% 384kcal	2900kcal per day for Men 19-50 years
Fat	31.4% 30.4g	7.36% 7.14g	97g per day for Men 19-50 years
Saturated Fat	48% 15.3g	0% 0g	32g per day for Men 19-50 years
Omega 3	7.75% 0.12g	6.5% 0.1g	1.6g per day for Men 19-50 years
Omega 6	12.6% 2.13g	14% 2.35g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.3% 63g	56% 73g	130g per day for Men 19-50 years
Sugars	56.5% 41g	0% 0g	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	% 37g	NA	g per day for Men 19-50 years
Fiber	4.2% 1.6g	18.7% 7.1g	38g per day for Men 19-50 years
Protein	7.25% 4.06g	12.8% 7.14g	56g per day for Men 19-50 years

Vitamins

	Cookies, gluten-free, chocolate wafer	Crackers, water biscuits	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	9.25% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	2.85% 0.037mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	7.2% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.6% 0.43mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	3.15% 0.041mg	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	6% 24μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	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	1.93% 0.29mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, gluten-free, chocolate wafer	Crackers, water biscuits	Recommended Dietary Allowance
Calcium	11% 109mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	28.8% 0.26mg	14.8% 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	0% 0mg	8mg per day for Men 19-50 years
Magnesium	9.76% 41mg	4.76% 20mg	420mg per day for Men 19-50 years
Manganese	18% 0.41mg	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	20.6% 144mg	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	10% 340mg	2.9% 99mg	3400mg per day for Men 19-50 years
Selenium	NA	57% 31.3μg	55μg per day for Men 19-50 years
Sodium	8.13% 122mg	38% 571mg	1500mg per day for Men 19-50 years
Zinc	7.1% 0.78mg	5.9% 0.65mg	11mg per day for Men 19-50 years
Water	0.037% 1.37g	0.3% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, gluten-free, chocolate wafer VS Crackers, water biscuits per 100 g

Compare the macro and micronutrient content in 100 g of Cookies, gluten-free, chocolate wafer versus 100 g of Crackers, water biscuits 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, water biscuits:

• Both Cookies, gluten-free, chocolate wafer and Crackers, water biscuits have similar amounts of vitamins per 100 g

Comparing minerals per 100 grams for Cookies, gluten-free, chocolate wafer vs Crackers, water biscuits:

• 100 grams of Cookies, gluten-free, chocolate wafer have more Calcium, 1.9 times more Copper, more Iron, 2.1 times more Magnesium, 1.4 times more Phosphorus and 3.4 times more Potassium than Crackers, water biscuits.
• While 100 g of Crackers, water biscuits contain 4.7 times more Sodium than Cookies, gluten-free, chocolate wafer.
• Both Cookies, gluten-free, chocolate wafer and Crackers, water biscuits contain similar levels of Zinc per 100 grams.
• 100 grams of Crackers, water biscuits lack sufficient amounts of Calcium and Iron

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cookies, gluten-free, chocolate wafer have 1.4 times more Energy, 4.3 times more Fat, more Saturated Fat and more Sugars than Crackers, water biscuits.
• While 100 g of Crackers, water biscuits contain 4.4 times more Fiber and 1.8 times more Protein than Cookies, gluten-free, chocolate wafer.
• Both Cookies, gluten-free, chocolate wafer and Crackers, water biscuits offer comparable quantities of Omega 3, Omega 6 and Carbohydrate per 100 grams.