Comparing Nutrients in 100 grams Crackers, water biscuits VS Cookies, gluten-free, chocolate sandwich, with creme filling

Macros Ratio

	Protein	Fat	Carbs
Crackers, water biscuits	7%	17%	76%
Cookies, gluten-free, chocolate sandwich, with creme filling	2%	34%	64%

Macro Nutrients

	Crackers, water biscuits	Cookies, gluten-free, chocolate sandwich, with creme filling	Recommended Dietary Allowance
Energy	13.2% 384kcal	16.3% 474kcal	2900kcal per day for Men 19-50 years
Fat	7.36% 7.14g	18.4% 18g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	24.7% 7.9g	32g per day for Men 19-50 years
Omega 3	6.5% 0.1g	3.5% 0.056g	1.6g per day for Men 19-50 years
Omega 6	14% 2.35g	10.3% 1.75g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56% 73g	58.5% 76g	130g per day for Men 19-50 years
Sugars	0% 0g	67.6% 49g	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	% 1g	g per day for Men 19-50 years
Sucrose	NA	% 47.6g	g per day for Men 19-50 years
Fiber	18.7% 7.1g	6.58% 2.5g	38g per day for Men 19-50 years
Protein	12.8% 7.14g	3.9% 2.2g	56g per day for Men 19-50 years

Vitamins

	Crackers, water biscuits	Cookies, gluten-free, chocolate sandwich, with creme filling	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.25% 0.11mg	4.17% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.85% 0.037mg	5.85% 0.076mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.2% 1.15mg	2.44% 0.39mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	3% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.15% 0.041mg	0% 0mg	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	6% 24μg	0% 0μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	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	1.93% 0.29mg	15.4% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.5% 1.8μg	21.3% 25.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, water biscuits	Cookies, gluten-free, chocolate sandwich, with creme filling	Recommended Dietary Allowance
Calcium	0% 0mg	1.9% 19mg	1000mg per day for Men 19-50 years
Copper	14.8% 0.13mg	29% 0.26mg	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	0% 0mg	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	4.76% 20mg	9.52% 40mg	420mg per day for Men 19-50 years
Manganese	NA	22.4% 0.52mg	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	14.3% 100mg	10% 70mg	700mg per day for Men 19-50 years
Potassium	2.9% 99mg	4.6% 157mg	3400mg per day for Men 19-50 years
Selenium	57% 31.3μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	38% 571mg	18.3% 275mg	1500mg per day for Men 19-50 years
Zinc	5.9% 0.65mg	6% 0.66mg	11mg per day for Men 19-50 years
Water	0.3% 11g	0.077% 2.84g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, water biscuits VS Cookies, gluten-free, chocolate sandwich, with creme filling per 100 g

Compare the macro and micronutrient content in 100 g of Crackers, water biscuits versus 100 g of Cookies, gluten-free, chocolate sandwich, with creme filling to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Crackers, water biscuits vs Cookies, gluten-free, chocolate sandwich, with creme filling:

• 100 grams of Crackers, water biscuits have 2.2 times more Vitamin B1, 3 times more Vitamin B3, more Vitamin B6 and more Vitamin B9 than Cookies, gluten-free, chocolate sandwich, with creme filling.
• While 100 g of Cookies, gluten-free, chocolate sandwich, with creme filling contain 2.1 times more Vitamin B2, 8 times more Vitamin E and 14.2 times more Vitamin K than Crackers, water biscuits.
• 100 grams of Crackers, water biscuits have insufficient amounts of Vitamin E and Vitamin K
• 100 grams of Cookies, gluten-free, chocolate sandwich, with creme filling have insufficient amounts of Vitamin B6 and Vitamin B9
• Both Crackers, water biscuits as well as Cookies, gluten-free, chocolate sandwich, with creme filling have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Crackers, water biscuits vs Cookies, gluten-free, chocolate sandwich, with creme filling:

• 100 grams of Crackers, water biscuits have 1.4 times more Phosphorus, more Selenium and 2.1 times more Sodium than Cookies, gluten-free, chocolate sandwich, with creme filling.
• While 100 g of Cookies, gluten-free, chocolate sandwich, with creme filling contain 2 times more Copper, more Iron, 2 times more Magnesium and 1.6 times more Potassium than Crackers, water biscuits.
• Both Crackers, water biscuits and Cookies, gluten-free, chocolate sandwich, with creme filling contain similar levels of Zinc per 100 grams.
• 100 grams of Crackers, water biscuits lack sufficient amounts of Iron
• 100 grams of Cookies, gluten-free, chocolate sandwich, with creme filling lack sufficient amounts of Selenium
• Both Crackers, water biscuits as well as Cookies, gluten-free, chocolate sandwich, with creme filling lack sufficient amounts of Calcium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Crackers, water biscuits have 1.9 times more Omega 3, 1.3 times more Omega 6, 2.8 times more Fiber and 3.3 times more Protein than Cookies, gluten-free, chocolate sandwich, with creme filling.
• While 100 g of Cookies, gluten-free, chocolate sandwich, with creme filling contain 2.5 times more Fat, more Saturated Fat and more Sugars than Crackers, water biscuits.
• Both Crackers, water biscuits and Cookies, gluten-free, chocolate sandwich, with creme filling offer comparable quantities of Energy and Carbohydrate per 100 grams.