Comparing Nutrients in 14 ounces Cookies, gluten-free, chocolate wafer VS Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch

Macros Ratio

	Protein	Fat	Carbs
Cookies, gluten-free, chocolate wafer	3%	51%	46%
Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch	6%	10%	84%

Macro Nutrients

	Cookies, gluten-free, chocolate wafer	Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch	Recommended Dietary Allowance
Energy	74% 2147kcal	32.7% 949kcal	2900kcal per day for Men 19-50 years
Fat	124% 121g	11% 10.5g	97g per day for Men 19-50 years
Saturated Fat	190% 60.7g	2.67% 0.85g	32g per day for Men 19-50 years
Omega 3	30.8% 0.49g	4.96% 0.079g	1.6g per day for Men 19-50 years
Omega 6	50% 8.47g	14.3% 2.43g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	192% 249g	154% 200g	130g per day for Men 19-50 years
Sugars	224% 163g	37.6% 27.3g	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	11.3% 8.18g	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	% 8.26g	g per day for Men 19-50 years
Sucrose	% 147g	% 0g	g per day for Men 19-50 years
Fiber	16.7% 6.35g	53.3% 20.2g	38g per day for Men 19-50 years
Protein	28.8% 16g	23.7% 13.3g	56g per day for Men 19-50 years

Vitamins

	Cookies, gluten-free, chocolate wafer	Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	203% 2.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	147% 1.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	96% 15.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34% 1.7mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	11.3% 0.15mg	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	NA	7.94% 31.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	4.76% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, gluten-free, chocolate wafer	Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch	Recommended Dietary Allowance
Calcium	43.3% 433mg	71.4% 714mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	42.3% 0.38mg	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	182% 14.6mg	177% 14mg	8mg per day for Men 19-50 years
Magnesium	38.7% 163mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	71% 1.63mg	35.7% 0.82mg	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	81.6% 572mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	39.7% 1349mg	8.87% 302mg	3400mg per day for Men 19-50 years
Selenium	NA	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	32.3% 484mg	157% 2354mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	20.2% 2.22mg	11mg per day for Men 19-50 years
Water	0.15% 5.44g	4.5% 167g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, gluten-free, chocolate wafer VS Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch per 14 oz

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

Lets compare vitamin content per 14 ounces of Cookies, gluten-free, chocolate wafer vs Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch:

• Both Cookies, gluten-free, chocolate wafer and Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch have similar amounts of vitamins per 14 oz

Comparing minerals per 14 ounces for Cookies, gluten-free, chocolate wafer vs Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch:

• 14 ounces of Cookies, gluten-free, chocolate wafer have 2.7 times more Copper, 3.2 times more Magnesium, 2 times more Manganese, 2.9 times more Phosphorus, 4.5 times more Potassium and 1.4 times more Zinc than Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch.
• While 14 oz of Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch contain 1.7 times more Calcium and 4.9 times more Sodium than Cookies, gluten-free, chocolate wafer.
• Both Cookies, gluten-free, chocolate wafer and Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch contain similar levels of Iron per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cookies, gluten-free, chocolate wafer have 2.3 times more Energy, 11.5 times more Fat, 71.2 times more Saturated Fat, 6.2 times more Omega 3, 3.5 times more Omega 6, 1.2 times more Carbohydrate, 6 times more Sugars and 1.2 times more Protein than Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch.
• While 14 oz of Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch contain more Fructose and 3.2 times more Fiber than Cookies, gluten-free, chocolate wafer.
• 14 ounces of Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch provide inadequate amounts of Omega 3