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

Macros Ratio

	Protein	Fat	Carbs
Cookies, gluten-free, lemon wafer	0%	42%	58%
Crackers, flavored, fish-shaped	9%	34%	57%

Macro Nutrients

	Cookies, gluten-free, lemon wafer	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Energy	17.8% 515kcal	16% 463kcal	2900kcal per day for Men 19-50 years
Fat	25% 24g	18.3% 17.7g	97g per day for Men 19-50 years
Saturated Fat	33% 10.5g	6.43% 2.06g	32g per day for Men 19-50 years
Omega 3	6.13% 0.098g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	15% 2.56g	20.5% 3.48g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	57.2% 74.4g	50.5% 65.7g	130g per day for Men 19-50 years
Sugars	58.4% 42.3g	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	% 42.3g	% 0g	g per day for Men 19-50 years
Fiber	0% 0g	8.16% 3.1g	38g per day for Men 19-50 years
Protein	0% 0g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Cookies, gluten-free, lemon 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	3.75% 0.045mg	67.8% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.7% 0.074mg	39.5% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.41% 0.065mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	13.2% 0.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	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	0% 0μg	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	21% 3.12mg	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, lemon wafer	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Calcium	0.9% 9mg	8.3% 83mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	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	2.25% 0.18mg	57.3% 4.6mg	8mg per day for Men 19-50 years
Magnesium	0.71% 3mg	5.95% 25mg	420mg per day for Men 19-50 years
Manganese	0.83% 0.019mg	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	5.57% 39mg	24% 167mg	700mg per day for Men 19-50 years
Potassium	1.06% 36mg	6.6% 224mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	7.4% 111mg	64.7% 970mg	1500mg per day for Men 19-50 years
Zinc	0.27% 0.03mg	9.9% 1.1mg	11mg per day for Men 19-50 years
Water	0.03% 1.12g	0.092% 3.42g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 100 g of Cookies, gluten-free, lemon 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, lemon wafer vs Crackers, flavored, fish-shaped:

• 100 g of Crackers, flavored, fish-shaped contain 18.1 times more Vitamin B1, 6.9 times more Vitamin B2, 98.6 times more Vitamin B3, more Vitamin B5, more Vitamin B6 and more Vitamin B9 than Cookies, gluten-free, lemon wafer.
• Both Cookies, gluten-free, lemon wafer and Crackers, flavored, fish-shaped provide similar amounts of Vitamin E per 100 grams.
• 100 grams of Cookies, gluten-free, lemon wafer have insufficient amounts of Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9

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

• 100 g of Crackers, flavored, fish-shaped contain 9.2 times more Calcium, more Copper, 25.4 times more Iron, 8.3 times more Magnesium, 29.7 times more Manganese, 4.3 times more Phosphorus, 6.2 times more Potassium, more Selenium, 8.7 times more Sodium and 36.3 times more Zinc than Cookies, gluten-free, lemon wafer.
• 100 grams of Cookies, gluten-free, lemon wafer lack sufficient amounts of Calcium, Copper, Magnesium, Manganese, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cookies, gluten-free, lemon wafer have 1.4 times more Fat, 5.1 times more Saturated Fat and 35.9 times more Sugars than Crackers, flavored, fish-shaped.
• While 100 g of Crackers, flavored, fish-shaped contain 4.3 times more Omega 3, 1.4 times more Omega 6, more Fiber and more Protein than Cookies, gluten-free, lemon wafer.
• Both Cookies, gluten-free, lemon wafer and Crackers, flavored, fish-shaped offer comparable quantities of Energy and Carbohydrate per 100 grams.
• 100 grams of Cookies, gluten-free, lemon wafer provide inadequate amounts of Fiber and Protein