Comparing Nutrients in 100 calories Cookies, chocolate, made with rice cereal VS Cookies, gluten-free, chocolate wafer

Weight per 100 calories

• Cookies, chocolate, made with rice cereal: 22.7g
• Cookies, gluten-free, chocolate wafer: 18.5g

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

Which food has more nutrients per 100 calories - Cookies, chocolate, made with rice cereal or Cookies, gluten-free, chocolate wafer?

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate, made with rice cereal	3%	40%	57%
Cookies, gluten-free, chocolate wafer	3%	51%	46%

Macro Nutrients

	Cookies, chocolate, made with rice cereal	Cookies, gluten-free, chocolate wafer	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	4.53% 4.4g	5.8% 5.62g	97g per day for Men 19-50 years
Saturated Fat	8% 2.57g	8.84% 2.83g	32g per day for Men 19-50 years
Omega 3	2.2% 0.035g	1.43% 0.023g	1.6g per day for Men 19-50 years
Omega 6	3.82% 0.65g	2.32% 0.39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	11% 14.4g	8.93% 11.6g	130g per day for Men 19-50 years
Sugars	12.6% 9.16g	10.5% 7.58g	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	% 6.86g	g per day for Men 19-50 years
Fiber	0.96% 0.36g	0.78% 0.3g	38g per day for Men 19-50 years
Protein	1.3% 0.73g	1.34% 0.75g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate, made with rice cereal	Cookies, gluten-free, chocolate wafer	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.57% 0.079mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7% 0.091mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.03% 0.8mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	1.6% 0.079mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.73% 0.075mg	NA	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	1.36% 5.45μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.66% 0.016μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.97% 0.45mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.76% 0.91μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate, made with rice cereal	Cookies, gluten-free, chocolate wafer	Recommended Dietary Allowance
Calcium	0.73% 7.27mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	4.55% 0.041mg	5.3% 0.048mg	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	7.07% 0.57mg	8.48% 0.68mg	8mg per day for Men 19-50 years
Magnesium	2.06% 8.64mg	1.8% 7.58mg	420mg per day for Men 19-50 years
Manganese	NA	3.3% 0.076mg	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	3.1% 22mg	3.8% 26.6mg	700mg per day for Men 19-50 years
Potassium	1.5% 51.6mg	1.85% 63mg	3400mg per day for Men 19-50 years
Selenium	3.84% 2.1μg	NA	55μg per day for Men 19-50 years
Sodium	3.2% 47.7mg	1.5% 22.6mg	1500mg per day for Men 19-50 years
Zinc	1.4% 0.15mg	1.3% 0.14mg	11mg per day for Men 19-50 years
Water	0.08% 2.96g	0.007% 0.25g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Cookies, chocolate, made with rice cereal vs Cookies, gluten-free, chocolate wafer:

Both Cookies, chocolate, made with rice cereal and Cookies, gluten-free, chocolate wafer have similar amounts of vitamins per 100 kcal

Comparing minerals per 100 calories for Cookies, chocolate, made with rice cereal vs Cookies, gluten-free, chocolate wafer:

• Cookies, chocolate, made with rice cereal have 2.1 times more Sodium than Cookies, gluten-free, chocolate wafer.
• While Cookies, gluten-free, chocolate wafer contain 2.8 times more Calcium than Cookies, chocolate, made with rice cereal.
• Both Cookies, chocolate, made with rice cereal and Cookies, gluten-free, chocolate wafer have similar amounts of Copper, Iron, Magnesium, Phosphorus, Potassium and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Cookies, chocolate, made with rice cereal have 1.5 times more Omega 3, 1.6 times more Omega 6, 1.2 times more Carbohydrate and 1.2 times more Sugars than Cookies, gluten-free, chocolate wafer.
• While Cookies, gluten-free, chocolate wafer contain 1.3 times more Fat than Cookies, chocolate, made with rice cereal.
• Both Cookies, chocolate, made with rice cereal and Cookies, gluten-free, chocolate wafer have similar amounts of Energy, Saturated Fat and Protein per 100 kcal.
• Both Cookies, chocolate, made with rice cereal as well as Cookies, gluten-free, chocolate wafer have insufficient amounts of Glucose, Sucrose and Fiber in 100 kcal.