Comparing Nutrients in 14 ounces Cookies, chocolate, made with rice cereal VS 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	60.2% 1746kcal	74% 2147kcal	2900kcal per day for Men 19-50 years
Fat	79% 76.8g	124% 121g	97g per day for Men 19-50 years
Saturated Fat	140% 45g	190% 60.7g	32g per day for Men 19-50 years
Omega 3	38.2% 0.61g	30.8% 0.49g	1.6g per day for Men 19-50 years
Omega 6	66.7% 11.3g	50% 8.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	193% 251g	192% 249g	130g per day for Men 19-50 years
Sugars	221% 160g	224% 163g	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	% 147g	g per day for Men 19-50 years
Fiber	16.7% 6.35g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	23% 13g	28.8% 16g	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	115% 1.38mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	122% 1.6mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.8% 14mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	34% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	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	24% 95μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	11.6% 0.28μg	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	52% 7.78mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.2% 16μg	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	12.7% 127mg	43.3% 433mg	1000mg per day for Men 19-50 years
Copper	79.4% 0.71mg	114% 1.03mg	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	124% 9.9mg	182% 14.6mg	8mg per day for Men 19-50 years
Magnesium	36% 151mg	38.7% 163mg	420mg per day for Men 19-50 years
Manganese	NA	71% 1.63mg	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	54.4% 381mg	81.6% 572mg	700mg per day for Men 19-50 years
Potassium	26.5% 901mg	39.7% 1349mg	3400mg per day for Men 19-50 years
Selenium	67% 37μg	NA	55μg per day for Men 19-50 years
Sodium	55.6% 833mg	32.3% 484mg	1500mg per day for Men 19-50 years
Zinc	24% 2.66mg	28% 3.1mg	11mg per day for Men 19-50 years
Water	1.4% 51.7g	0.15% 5.44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces 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 14 oz

Comparing minerals per 14 ounces for Cookies, chocolate, made with rice cereal vs Cookies, gluten-free, chocolate wafer:

• Cookies, chocolate, made with rice cereal have 1.7 times more Sodium than Cookies, gluten-free, chocolate wafer.
• While Cookies, gluten-free, chocolate wafer contain 3.4 times more Calcium, 1.4 times more Copper, 1.5 times more Iron, 1.5 times more Phosphorus and 1.5 times more Potassium than Cookies, chocolate, made with rice cereal.
• Both Cookies, chocolate, made with rice cereal and Cookies, gluten-free, chocolate wafer have similar amounts of Magnesium and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cookies, chocolate, made with rice cereal have 1.2 times more Omega 3 and 1.3 times more Omega 6 than Cookies, gluten-free, chocolate wafer.
• While Cookies, gluten-free, chocolate wafer contain 1.6 times more Fat, 1.4 times more Saturated Fat and 1.3 times more Protein 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, Carbohydrate, Sugars and Fiber per 14 oz.
• Both Cookies, chocolate, made with rice cereal as well as Cookies, gluten-free, chocolate wafer have insufficient amounts of Glucose and Sucrose in 14 oz.