Comparing Nutrients in 100 calories Cookies, gluten-free, lemon wafer VS Cookies, gluten-free, chocolate wafer

Weight per 100 calories

• Cookies, gluten-free, lemon wafer: 19.4g
• 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, gluten-free, lemon wafer or Cookies, gluten-free, chocolate wafer?

Macros Ratio

	Protein	Fat	Carbs
Cookies, gluten-free, lemon wafer	0%	42%	58%
Cookies, gluten-free, chocolate wafer	3%	51%	46%

Macro Nutrients

	Cookies, gluten-free, lemon wafer	Cookies, gluten-free, chocolate wafer	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	4.84% 4.7g	5.8% 5.62g	97g per day for Men 19-50 years
Saturated Fat	6.37% 2.04g	8.84% 2.83g	32g per day for Men 19-50 years
Omega 3	1.2% 0.019g	1.43% 0.023g	1.6g per day for Men 19-50 years
Omega 6	2.92% 0.5g	2.32% 0.39g	17g per day for Men 19-50 years
Cholesterol	NA	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	11.3% 8.2g	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	0% 0g	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	% 0g	% 0g	g per day for Men 19-50 years
Sucrose	% 8.2g	% 6.86g	g per day for Men 19-50 years
Fiber	0% 0g	0.78% 0.3g	38g per day for Men 19-50 years
Protein	0% 0g	1.34% 0.75g	56g per day for Men 19-50 years

Vitamins

	Cookies, gluten-free, lemon wafer	Cookies, gluten-free, chocolate wafer	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.73% 0.009mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.1% 0.014mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.079% 0.013mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	1.6% 0.079mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	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	0% 0μg	NA	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	4.04% 0.61mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, gluten-free, lemon wafer	Cookies, gluten-free, chocolate wafer	Recommended Dietary Allowance
Calcium	0.17% 1.75mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	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	0.44% 0.035mg	8.48% 0.68mg	8mg per day for Men 19-50 years
Magnesium	0.14% 0.58mg	1.8% 7.58mg	420mg per day for Men 19-50 years
Manganese	0.16% 0.004mg	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	1.1% 7.57mg	3.8% 26.6mg	700mg per day for Men 19-50 years
Potassium	0.21% 7mg	1.85% 63mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	1.44% 21.6mg	1.5% 22.6mg	1500mg per day for Men 19-50 years
Zinc	0.053% 0.006mg	1.3% 0.14mg	11mg per day for Men 19-50 years
Water	0.006% 0.22g	0.007% 0.25g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Cookies, gluten-free, lemon wafer vs Cookies, gluten-free, chocolate wafer:

• Cookies, gluten-free, chocolate wafer contain more Vitamin B5 than Cookies, gluten-free, lemon wafer.

Comparing minerals per 100 calories for Cookies, gluten-free, lemon wafer vs Cookies, gluten-free, chocolate wafer:

• Cookies, gluten-free, chocolate wafer contain 11.5 times more Calcium, more Copper, 19.4 times more Iron, 13 times more Magnesium, 20.6 times more Manganese, 3.5 times more Phosphorus, 9 times more Potassium and 24.8 times more Zinc than Cookies, gluten-free, lemon wafer.
• Both Cookies, gluten-free, lemon wafer and Cookies, gluten-free, chocolate wafer have similar amounts of Sodium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Cookies, gluten-free, lemon wafer have 1.3 times more Omega 6 and 1.2 times more Carbohydrate than Cookies, gluten-free, chocolate wafer.
• While Cookies, gluten-free, chocolate wafer contain 1.4 times more Saturated Fat and more Protein than Cookies, gluten-free, lemon wafer.
• Both Cookies, gluten-free, lemon wafer and Cookies, gluten-free, chocolate wafer have similar amounts of Energy, Fat, Omega 3 and Sugars per 100 kcal.
• Both Cookies, gluten-free, lemon wafer as well as Cookies, gluten-free, chocolate wafer have insufficient amounts of Fructose, Glucose, Sucrose and Fiber in 100 kcal.