Comparing Nutrients in 14 ounces Cookies, gluten-free, lemon wafer VS White Gluten-Free Bread made with potato extract, rice starch, and rice flour

Macros Ratio

	Protein	Fat	Carbs
Cookies, gluten-free, lemon wafer	0%	42%	58%
White Gluten-Free Bread made with potato extract, rice starch, and rice flour	4%	30%	66%

Macro Nutrients

	Cookies, gluten-free, lemon wafer	White Gluten-Free Bread made with potato extract, rice starch, and rice flour	Recommended Dietary Allowance
Energy	70.5% 2044kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	99% 96g	43.8% 42.5g	97g per day for Men 19-50 years
Saturated Fat	130% 41.7g	4.2% 1.35g	32g per day for Men 19-50 years
Omega 3	24.3% 0.39g	145% 2.3g	1.6g per day for Men 19-50 years
Omega 6	59.7% 10g	38% 6.44g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	227% 295g	161% 210g	130g per day for Men 19-50 years
Sugars	232% 168g	45.8% 33g	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	27% 19.4g	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	% 13.7g	g per day for Men 19-50 years
Sucrose	% 168g	% 0g	g per day for Men 19-50 years
Fiber	0% 0g	36.6% 14g	38g per day for Men 19-50 years
Protein	0% 0g	22% 12.4g	56g per day for Men 19-50 years

Vitamins

	Cookies, gluten-free, lemon wafer	White Gluten-Free Bread made with potato extract, rice starch, and rice flour	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.6% 0.29mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.6% 0.26mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	NA	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	82.6% 12.4mg	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	White Gluten-Free Bread made with potato extract, rice starch, and rice flour	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	17% 0.15mg	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	8.93% 0.71mg	37.7% 3mg	8mg per day for Men 19-50 years
Magnesium	2.83% 12mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	3.28% 0.075mg	30% 0.69mg	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	22% 155mg	21% 147mg	700mg per day for Men 19-50 years
Potassium	4.2% 143mg	10.7% 365mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	29.4% 441mg	140% 2096mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	9.4% 1.03mg	11mg per day for Men 19-50 years
Water	0.12% 4.45g	3.4% 126g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cookies, gluten-free, lemon wafer vs White Gluten-Free Bread made with potato extract, rice starch, and rice flour:

Both Cookies, gluten-free, lemon wafer and White gluten-free Bread made with potato extract, rice starch, and rice flour have similar amounts of vitamins per 14 oz

Comparing minerals per 14 ounces for Cookies, gluten-free, lemon wafer vs White Gluten-Free Bread made with potato extract, rice starch, and rice flour:

• White gluten-free Bread made with potato extract, rice starch, and rice flour contains 2.7 times more Calcium, more Copper, 4.2 times more Iron, 3.7 times more Magnesium, 9.2 times more Manganese, 2.6 times more Potassium, 4.8 times more Sodium and 8.7 times more Zinc than Cookies, gluten-free, lemon wafer.
• Both Cookies, gluten-free, lemon wafer and White gluten-free Bread made with potato extract, rice starch, and rice flour have similar amounts of Phosphorus per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cookies, gluten-free, lemon wafer have 1.6 times more Energy, 2.3 times more Fat, 31 times more Saturated Fat, 1.6 times more Omega 6, 1.4 times more Carbohydrate and 5.1 times more Sugars than White gluten-free Bread made with potato extract, rice starch, and rice flour.
• While White gluten-free Bread made with potato extract, rice starch, and rice flour contains 5.9 times more Omega 3, more Fructose, more Fiber and more Protein than Cookies, gluten-free, lemon wafer.
• Both Cookies, gluten-free, lemon wafer as well as White gluten-free Bread made with potato extract, rice starch, and rice flour have insufficient amounts of Glucose and Sucrose in 14 oz.