Comparing Nutrients in 1 kilogram Cookies, gluten-free, chocolate sandwich, with creme filling VS Cookies, gluten-free, lemon wafer

Macros Ratio

	Protein	Fat	Carbs
Cookies, gluten-free, chocolate sandwich, with creme filling	2%	34%	64%
Cookies, gluten-free, lemon wafer	0%	42%	58%

Macro Nutrients

	Cookies, gluten-free, chocolate sandwich, with creme filling	Cookies, gluten-free, lemon wafer	Recommended Dietary Allowance
Energy	163% 4740kcal	178% 5150kcal	2900kcal per day for Men 19-50 years
Fat	184% 179g	249% 242g	97g per day for Men 19-50 years
Saturated Fat	247% 79g	328% 105g	32g per day for Men 19-50 years
Omega 3	35% 0.56g	61.3% 0.98g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	150% 25.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	585% 760g	572% 744g	130g per day for Men 19-50 years
Sugars	676% 490g	584% 423g	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	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	% 10g	% 0g	g per day for Men 19-50 years
Sucrose	% 476g	% 423g	g per day for Men 19-50 years
Fiber	65.8% 25g	0% 0g	38g per day for Men 19-50 years
Protein	39% 22g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Cookies, gluten-free, chocolate sandwich, with creme filling	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	41.7% 0.5mg	37.5% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	58.5% 0.76mg	57% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.4% 3.9mg	4.06% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	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	0% 0μg	0% 0μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	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	154% 23mg	208% 31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	213% 256μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, gluten-free, chocolate sandwich, with creme filling	Cookies, gluten-free, lemon wafer	Recommended Dietary Allowance
Calcium	19% 190mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	290% 2.6mg	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	351% 28mg	22.5% 1.8mg	8mg per day for Men 19-50 years
Magnesium	95% 400mg	7.14% 30mg	420mg per day for Men 19-50 years
Manganese	224% 5.15mg	8.26% 0.19mg	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	100% 700mg	55.7% 390mg	700mg per day for Men 19-50 years
Potassium	46% 1570mg	10.6% 360mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	183% 2750mg	74% 1110mg	1500mg per day for Men 19-50 years
Zinc	60% 6.6mg	2.73% 0.3mg	11mg per day for Men 19-50 years
Water	0.77% 28.4g	0.3% 11g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cookies, gluten-free, chocolate sandwich, with creme filling vs Cookies, gluten-free, lemon wafer:

• Cookies, gluten-free, chocolate sandwich, with creme filling have 6 times more Vitamin B3 and more Vitamin B5 than Cookies, gluten-free, lemon wafer.
• While Cookies, gluten-free, lemon wafer contain 1.4 times more Vitamin E than Cookies, gluten-free, chocolate sandwich, with creme filling.
• Both Cookies, gluten-free, chocolate sandwich, with creme filling and Cookies, gluten-free, lemon wafer have similar amounts of Vitamin B1 and Vitamin B2 per 1 kg.
• Both Cookies, gluten-free, chocolate sandwich, with creme filling as well as Cookies, gluten-free, lemon wafer have insufficient amounts of Vitamin B6 and Vitamin B9 in 1 kg.

Comparing minerals per 1 kilogram for Cookies, gluten-free, chocolate sandwich, with creme filling vs Cookies, gluten-free, lemon wafer:

• Cookies, gluten-free, chocolate sandwich, with creme filling have 2.1 times more Calcium, more Copper, 15.6 times more Iron, 13.3 times more Magnesium, 27.1 times more Manganese, 1.8 times more Phosphorus, 4.4 times more Potassium, 2.5 times more Sodium and 22 times more Zinc than Cookies, gluten-free, lemon wafer.
• Both Cookies, gluten-free, chocolate sandwich, with creme filling as well as Cookies, gluten-free, lemon wafer have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cookies, gluten-free, chocolate sandwich, with creme filling have more Fiber and more Protein than Cookies, gluten-free, lemon wafer.
• While Cookies, gluten-free, lemon wafer contain 1.4 times more Fat, 1.3 times more Saturated Fat, 1.8 times more Omega 3 and 1.5 times more Omega 6 than Cookies, gluten-free, chocolate sandwich, with creme filling.
• Both Cookies, gluten-free, chocolate sandwich, with creme filling and Cookies, gluten-free, lemon wafer have similar amounts of Energy, Carbohydrate and Sugars per 1 kg.
• Both Cookies, gluten-free, chocolate sandwich, with creme filling as well as Cookies, gluten-free, lemon wafer have insufficient amounts of Fructose, Glucose and Sucrose in 1 kg.