Comparing Nutrients in 100 grams Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour VS Cookies, Marie biscuit

Macros Ratio

	Protein	Fat	Carbs
Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	2%	30%	68%
Cookies, Marie biscuit	7%	23%	70%

Macro Nutrients

	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Cookies, Marie biscuit	Recommended Dietary Allowance
Energy	15.7% 456kcal	14% 406kcal	2900kcal per day for Men 19-50 years
Fat	16% 15.4g	11% 10.6g	97g per day for Men 19-50 years
Saturated Fat	18% 5.7g	16.5% 5.3g	32g per day for Men 19-50 years
Omega 3	2.13% 0.034g	7.38% 0.12g	1.6g per day for Men 19-50 years
Omega 6	7.8% 1.33g	9.13% 1.55g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59% 77g	54.3% 70.5g	130g per day for Men 19-50 years
Sugars	5.38% 3.9g	29% 21g	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	0.41% 0.3g	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	% 0.4g	NA	g per day for Men 19-50 years
Sucrose	% 3.2g	NA	g per day for Men 19-50 years
Fiber	7.9% 3g	9.2% 3.5g	38g per day for Men 19-50 years
Protein	4.46% 2.5g	12.6% 7.05g	56g per day for Men 19-50 years

Vitamins

	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Cookies, Marie biscuit	Recommended Dietary Allowance
Vitamin A	NA	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5% 0.06mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.7% 0.1mg	38% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.94% 0.63mg	24% 3.86mg	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	5.4% 0.07mg	5.7% 0.074mg	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	1.75% 7μg	29.5% 118μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	7.9% 0.19μg	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	3% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.17% 3.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Cookies, Marie biscuit	Recommended Dietary Allowance
Calcium	2.8% 28mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	9.67% 0.087mg	11.2% 0.1mg	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	7% 0.56mg	0% 0mg	8mg per day for Men 19-50 years
Magnesium	3.57% 15mg	6.67% 28mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	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	8.14% 57mg	27.6% 193mg	700mg per day for Men 19-50 years
Potassium	2.53% 86mg	9.03% 307mg	3400mg per day for Men 19-50 years
Selenium	NA	43.5% 24μg	55μg per day for Men 19-50 years
Sodium	59.3% 890mg	24.7% 370mg	1500mg per day for Men 19-50 years
Zinc	4% 0.44mg	5.55% 0.61mg	11mg per day for Men 19-50 years
Water	0.067% 2.48g	0.26% 9.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour vs Cookies, Marie biscuit:

• Cookies, Marie biscuit contain 9 times more Vitamin B1, 4.9 times more Vitamin B2, 6.1 times more Vitamin B3 and 16.9 times more Vitamin B9 than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.
• Both Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour and Cookies, Marie biscuit have similar amounts of Vitamin B6 per 100 g.

Comparing minerals per 100 grams for Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour vs Cookies, Marie biscuit:

• Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have more Calcium, more Iron and 2.4 times more Sodium than Cookies, Marie biscuit.
• While Cookies, Marie biscuit contain 1.9 times more Magnesium, 3.4 times more Phosphorus, 3.6 times more Potassium and 1.4 times more Zinc than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.
• Both Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour and Cookies, Marie biscuit have similar amounts of Copper per 100 g.

Comparison of macro-nutrients per 100 grams:

• Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have 1.5 times more Fat than Cookies, Marie biscuit.
• While Cookies, Marie biscuit contain 3.5 times more Omega 3, 5.4 times more Sugars and 2.8 times more Protein than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.
• Both Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour and Cookies, Marie biscuit have similar amounts of Energy, Saturated Fat, Omega 6, Carbohydrate and Fiber per 100 g.
• Both Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour as well as Cookies, Marie biscuit have insufficient amounts of Glucose and Sucrose in 100 g.