Comparing Nutrients in 14 ounces Cookies, gluten-free, lemon wafer VS White Gluten-free Bread made with rice flour, corn starch or tapioca

Macros Ratio

	Protein	Fat	Carbs
Cookies, gluten-free, lemon wafer	0%	42%	58%
White Gluten-free Bread made with rice flour, corn starch or tapioca	7%	19%	74%

Macro Nutrients

	Cookies, gluten-free, lemon wafer	White Gluten-free Bread made with rice flour, corn starch or tapioca	Recommended Dietary Allowance
Energy	70.5% 2044kcal	34% 984kcal	2900kcal per day for Men 19-50 years
Fat	99% 96g	21.4% 20.8g	97g per day for Men 19-50 years
Saturated Fat	130% 41.7g	12% 3.88g	32g per day for Men 19-50 years
Omega 3	24.3% 0.39g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	59.7% 10g	11.6% 1.97g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	227% 295g	140% 182g	130g per day for Men 19-50 years
Sugars	232% 168g	19.3% 14g	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	5.53% 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	% 3.93g	g per day for Men 19-50 years
Sucrose	% 168g	% 0g	g per day for Men 19-50 years
Fiber	0% 0g	45% 17g	38g per day for Men 19-50 years
Protein	0% 0g	30.5% 17g	56g per day for Men 19-50 years

Vitamins

	Cookies, gluten-free, lemon wafer	White Gluten-free Bread made with rice flour, corn starch or tapioca	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	124% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.6% 0.29mg	154% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.6% 0.26mg	69% 11mg	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	22.3% 0.29mg	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	35.7% 143μg	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	82.6% 12.4mg	16% 2.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, gluten-free, lemon wafer	White Gluten-free Bread made with rice flour, corn starch or tapioca	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	54.8% 548mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	33% 0.3mg	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	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	2.83% 12mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	3.28% 0.075mg	36.2% 0.83mg	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	29% 202mg	700mg per day for Men 19-50 years
Potassium	4.2% 143mg	8.75% 298mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	29.4% 441mg	118% 1774mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	0.12% 4.45g	4.6% 171g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, gluten-free, lemon wafer VS White Gluten-free Bread made with rice flour, corn starch or tapioca per 14 oz

Compare the macro and micronutrient content in 14 oz of Cookies, gluten-free, lemon wafer versus 14 oz of White Gluten-free Bread made with rice flour, corn starch or tapioca to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cookies, gluten-free, lemon wafer vs White Gluten-free Bread made with rice flour, corn starch or tapioca:

• 14 ounces of Cookies, gluten-free, lemon wafer have 5.2 times more Vitamin E than White Gluten-free Bread made with rice flour, corn starch or tapioca.
• While 14 oz of White Gluten-free Bread made with rice flour, corn starch, and/or tapioca contain 8.3 times more Vitamin B1, 6.8 times more Vitamin B2, 42.7 times more Vitamin B3, more Vitamin B6 and more Vitamin B9 than Cookies, gluten-free, lemon wafer.
• 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, gluten-free, lemon wafer vs White Gluten-free Bread made with rice flour, corn starch or tapioca:

• 14 oz of White Gluten-free Bread made with rice flour, corn starch, and/or tapioca contain 15.3 times more Calcium, more Copper, 14.6 times more Iron, 4 times more Magnesium, 11.1 times more Manganese, 1.3 times more Phosphorus, 2.1 times more Potassium, 4 times more Sodium and 16 times more Zinc than Cookies, gluten-free, lemon wafer.
• 14 ounces of Cookies, gluten-free, lemon wafer lack sufficient amounts of Calcium, Copper, Magnesium, Manganese, Potassium and Zinc
• Both Cookies, gluten-free, lemon wafer as well as White Gluten-free Bread made with rice flour, corn starch, and/or tapioca lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cookies, gluten-free, lemon wafer have 2.1 times more Energy, 4.6 times more Fat, 10.7 times more Saturated Fat, 6.5 times more Omega 3, 5.2 times more Omega 6, 1.6 times more Carbohydrate and 12 times more Sugars than White Gluten-free Bread made with rice flour, corn starch or tapioca.
• While 14 oz of White Gluten-free Bread made with rice flour, corn starch, and/or tapioca contain more Fiber and more Protein than Cookies, gluten-free, lemon wafer.
• 14 ounces of Cookies, gluten-free, lemon wafer provide inadequate amounts of Fiber and Protein
• 14 ounces of White Gluten-free Bread made with rice flour, corn starch or tapioca provide inadequate amounts of Omega 3