Comparing Nutrients in 100 calories Cookies, Marie biscuit VS Crackers, gluten-free, multi-seeded and multigrain

Weight per 100 calories

• Cookies, Marie biscuit: 24.6g
• Crackers, gluten-free, multi-seeded and multigrain: 22g

Both foods have similar energy densities which is very high in comparison to other foods.

Discover which food has more nutrients per 100 calories - Cookies, Marie biscuit or Crackers, gluten-free, multi-seeded and multigrain?

Macros Ratio

	Protein	Fat	Carbs
Cookies, Marie biscuit	7%	23%	70%
Crackers, gluten-free, multi-seeded and multigrain	10%	31%	59%

Macro Nutrients

	Cookies, Marie biscuit	Crackers, gluten-free, multi-seeded and multigrain	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	2.7% 2.6g	3.6% 3.5g	97g per day for Men 19-50 years
Saturated Fat	4.07% 1.3g	1.43% 0.46g	32g per day for Men 19-50 years
Omega 3	1.8% 0.029g	12.8% 0.2g	1.6g per day for Men 19-50 years
Omega 6	2.25% 0.38g	6.54% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.4% 17.4g	11.3% 14.6g	130g per day for Men 19-50 years
Sugars	7.2% 5.2g	0.26% 0.19g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0.19g	g per day for Men 19-50 years
Fiber	2.27% 0.86g	5.93% 2.25g	38g per day for Men 19-50 years
Protein	3.1% 1.74g	4.43% 2.5g	56g per day for Men 19-50 years

Vitamins

	Cookies, Marie biscuit	Crackers, gluten-free, multi-seeded and multigrain	Recommended Dietary Allowance
Vitamin A	0.027% 0.25μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	3.83% 0.046mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.34% 0.12mg	2.94% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.94% 0.95mg	6.67% 1.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	3.7% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.4% 0.018mg	6.3% 0.082mg	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	7.27% 29μg	1.93% 7.73μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.95% 0.047μg	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	0.74% 0.11mg	2.2% 0.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.78% 0.94μg	2.52% 3.02μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, Marie biscuit	Crackers, gluten-free, multi-seeded and multigrain	Recommended Dietary Allowance
Calcium	0% 0mg	5.25% 52.5mg	1000mg per day for Men 19-50 years
Copper	2.76% 0.025mg	13.5% 0.12mg	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	7.8% 0.62mg	8mg per day for Men 19-50 years
Magnesium	1.64% 6.9mg	8.6% 36.2mg	420mg per day for Men 19-50 years
Manganese	NA	23.5% 0.54mg	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	6.8% 47.5mg	11.8% 82.6mg	700mg per day for Men 19-50 years
Potassium	2.22% 75.6mg	2.47% 84mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	7% 3.84μg	55μg per day for Men 19-50 years
Sodium	6.08% 91mg	6.45% 97mg	1500mg per day for Men 19-50 years
Zinc	1.37% 0.15mg	5.3% 0.58mg	11mg per day for Men 19-50 years
Water	0.065% 2.4g	0.021% 0.79g	3700g per day for Men 19-50 years

Cookies, Marie Biscuit VS Crackers, Gluten-free, Multi-seeded And Multigrain Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Cookies, Marie biscuit or Crackers, gluten-free, multi-seeded and multigrain?

Lets compare vitamin content per 100 calories of Cookies, Marie biscuit vs Crackers, gluten-free, multi-seeded and multigrain:

• 100 calories of Cookies, Marie biscuit have 2.9 times more Vitamin B1, 3.2 times more Vitamin B2 and 3.8 times more Vitamin B9 than Crackers, gluten-free, multi-seeded and multigrain.
• While 100 kcal of Crackers, gluten-free, multi-seeded and multigrain contain 4.5 times more Vitamin B6, 3 times more Vitamin E and 3.2 times more Vitamin K than Cookies, Marie biscuit.
• Both Cookies, Marie biscuit and Crackers, gluten-free, multi-seeded and multigrain provide similar amounts of Vitamin B3 per 100 calories.
• 100 calories of Cookies, Marie biscuit have insufficient amounts of Vitamin B6, Vitamin E and Vitamin K
• 100 calories of Crackers, gluten-free, multi-seeded and multigrain have insufficient amounts of Vitamin B9
• Both Cookies, Marie biscuit as well as Crackers, gluten-free, multi-seeded and multigrain have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Cookies, Marie biscuit vs Crackers, gluten-free, multi-seeded and multigrain:

• 100 calories of Cookies, Marie biscuit have 1.5 times more Selenium than Crackers, gluten-free, multi-seeded and multigrain.
• While 100 kcal of Crackers, gluten-free, multi-seeded and multigrain contain more Calcium, 4.9 times more Copper, more Iron, 5.2 times more Magnesium, 1.7 times more Phosphorus and 3.9 times more Zinc than Cookies, Marie biscuit.
• Both Cookies, Marie biscuit and Crackers, gluten-free, multi-seeded and multigrain contain similar levels of Potassium and Sodium per 100 calories.
• 100 calories of Cookies, Marie biscuit lack sufficient amounts of Calcium, Iron, Magnesium and Zinc

Comparison of macro-nutrients per 100 calories:

• 100 calories of Cookies, Marie biscuit have 2.9 times more Saturated Fat and 27.5 times more Sugars than Crackers, gluten-free, multi-seeded and multigrain.
• While 100 kcal of Crackers, gluten-free, multi-seeded and multigrain contain 1.3 times more Fat, 7 times more Omega 3, 2.9 times more Omega 6, 2.6 times more Fiber and 1.4 times more Protein than Cookies, Marie biscuit.
• Both Cookies, Marie biscuit and Crackers, gluten-free, multi-seeded and multigrain offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Cookies, Marie biscuit provide inadequate amounts of Omega 3