Comparing Nutrients in 14 ounces Cookies, chocolate, made with rice cereal VS Cookies, gluten-free, lemon wafer

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate, made with rice cereal	3%	40%	57%
Cookies, gluten-free, lemon wafer	0%	42%	58%

Macro Nutrients

	Cookies, chocolate, made with rice cereal	Cookies, gluten-free, lemon wafer	Recommended Dietary Allowance
Energy	60.2% 1746kcal	70.5% 2044kcal	2900kcal per day for Men 19-50 years
Fat	79% 76.8g	99% 96g	97g per day for Men 19-50 years
Saturated Fat	140% 45g	130% 41.7g	32g per day for Men 19-50 years
Omega 3	38.2% 0.61g	24.3% 0.39g	1.6g per day for Men 19-50 years
Omega 6	66.7% 11.3g	59.7% 10g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	193% 251g	227% 295g	130g per day for Men 19-50 years
Sugars	221% 160g	232% 168g	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	% 168g	g per day for Men 19-50 years
Fiber	16.7% 6.35g	0% 0g	38g per day for Men 19-50 years
Protein	23% 13g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate, made with rice cereal	Cookies, gluten-free, lemon 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	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	122% 1.6mg	22.6% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.8% 14mg	1.6% 0.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	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	24% 95μg	0% 0μg	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	82.6% 12.4mg	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, lemon wafer	Recommended Dietary Allowance
Calcium	12.7% 127mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	79.4% 0.71mg	0% 0mg	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	8.93% 0.71mg	8mg per day for Men 19-50 years
Magnesium	36% 151mg	2.83% 12mg	420mg per day for Men 19-50 years
Manganese	NA	3.28% 0.075mg	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	22% 155mg	700mg per day for Men 19-50 years
Potassium	26.5% 901mg	4.2% 143mg	3400mg per day for Men 19-50 years
Selenium	67% 37μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	55.6% 833mg	29.4% 441mg	1500mg per day for Men 19-50 years
Zinc	24% 2.66mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	1.4% 51.7g	0.12% 4.45g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, chocolate, made with rice cereal VS Cookies, gluten-free, lemon wafer per 14 oz

Compare the macro and micronutrient content in 14 oz of Cookies, chocolate, made with rice cereal versus 14 oz of Cookies, gluten-free, lemon wafer to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cookies, chocolate, made with rice cereal vs Cookies, gluten-free, lemon wafer:

• 14 ounces of Cookies, chocolate, made with rice cereal have 7.7 times more Vitamin B1, 5.4 times more Vitamin B2, 54.4 times more Vitamin B3, more Vitamin B6 and more Vitamin B9 than Cookies, gluten-free, lemon wafer.
• While 14 oz of Cookies, gluten-free, lemon wafer contain 1.6 times more Vitamin E than Cookies, chocolate, made with rice cereal.
• 14 ounces of Cookies, gluten-free, lemon wafer have insufficient amounts of Vitamin B3, Vitamin B6 and Vitamin B9

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

• 14 ounces of Cookies, chocolate, made with rice cereal have 3.6 times more Calcium, more Copper, 13.8 times more Iron, 12.7 times more Magnesium, 2.5 times more Phosphorus, 6.3 times more Potassium, more Selenium, 1.9 times more Sodium and 22.3 times more Zinc than Cookies, gluten-free, lemon wafer.
• 14 ounces of Cookies, gluten-free, lemon wafer lack sufficient amounts of Calcium, Copper, Magnesium, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cookies, chocolate, made with rice cereal have 1.6 times more Omega 3, more Fiber and more Protein than Cookies, gluten-free, lemon wafer.
• Both Cookies, chocolate, made with rice cereal and Cookies, gluten-free, lemon wafer offer comparable quantities of Energy, Fat, Saturated Fat, Omega 6, Carbohydrate and Sugars per 14 ounces.
• 14 ounces of Cookies, gluten-free, lemon wafer provide inadequate amounts of Fiber and Protein