Comparing Nutrients in 1 kilogram 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	178% 5150kcal	110% 3200kcal	2900kcal per day for Men 19-50 years
Fat	249% 242g	110% 107g	97g per day for Men 19-50 years
Saturated Fat	328% 105g	10.6% 3.4g	32g per day for Men 19-50 years
Omega 3	61.3% 0.98g	364% 5.83g	1.6g per day for Men 19-50 years
Omega 6	150% 25.6g	95% 16.2g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	572% 744g	406% 528g	130g per day for Men 19-50 years
Sugars	584% 423g	115% 83.6g	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	67.6% 49g	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	% 34.6g	g per day for Men 19-50 years
Sucrose	% 423g	% 0g	g per day for Men 19-50 years
Fiber	0% 0g	92% 35g	38g per day for Men 19-50 years
Protein	0% 0g	56% 31.3g	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	37.5% 0.45mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57% 0.74mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.06% 0.65mg	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	208% 31mg	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	9% 90mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	43.3% 0.39mg	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	22.5% 1.8mg	95% 7.6mg	8mg per day for Men 19-50 years
Magnesium	7.14% 30mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	8.26% 0.19mg	75.7% 1.74mg	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	55.7% 390mg	53% 370mg	700mg per day for Men 19-50 years
Potassium	10.6% 360mg	27% 920mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	74% 1110mg	352% 5280mg	1500mg per day for Men 19-50 years
Zinc	2.73% 0.3mg	23.6% 2.6mg	11mg per day for Men 19-50 years
Water	0.3% 11g	8.56% 317g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram 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 1 kg

Comparing minerals per 1 kilogram 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 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• 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 1 kg.