Comparing Nutrients in 1 kilogram 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	178% 5150kcal	85.5% 2480kcal	2900kcal per day for Men 19-50 years
Fat	249% 242g	54% 52.4g	97g per day for Men 19-50 years
Saturated Fat	328% 105g	30.5% 9.77g	32g per day for Men 19-50 years
Omega 3	61.3% 0.98g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	150% 25.6g	29% 4.96g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	572% 744g	352% 458g	130g per day for Men 19-50 years
Sugars	584% 423g	48.7% 35.3g	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	14% 10g	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	% 9.9g	g per day for Men 19-50 years
Sucrose	% 423g	% 0g	g per day for Men 19-50 years
Fiber	0% 0g	113% 43g	38g per day for Men 19-50 years
Protein	0% 0g	77% 43g	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	37.5% 0.45mg	313% 3.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57% 0.74mg	388% 5.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.06% 0.65mg	173% 27.8mg	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	56% 0.73mg	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	90% 360μg	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	208% 31mg	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.5% 3μg	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	9% 90mg	138% 1380mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	83.3% 0.75mg	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	329% 26.3mg	8mg per day for Men 19-50 years
Magnesium	7.14% 30mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	8.26% 0.19mg	91% 2.1mg	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	73% 510mg	700mg per day for Men 19-50 years
Potassium	10.6% 360mg	22% 750mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	74% 1110mg	298% 4470mg	1500mg per day for Men 19-50 years
Zinc	2.73% 0.3mg	43.6% 4.8mg	11mg per day for Men 19-50 years
Water	0.3% 11g	11.6% 430g	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 1 kg

Compare the macro and micronutrient content in 1 kg of Cookies, gluten-free, lemon wafer versus 1 kg 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 1 kilogram of Cookies, gluten-free, lemon wafer vs White Gluten-free Bread made with rice flour, corn starch or tapioca:

• 1 kilogram of Cookies, gluten-free, lemon wafer has 5.2 times more Vitamin E than White Gluten-free Bread made with rice flour, corn starch or tapioca.
• While 1 kg of White Gluten-free Bread made with rice flour, corn starch, and/or tapioca contains 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.
• 1 kilogram of Cookies, gluten-free, lemon wafer have insufficient amounts of Vitamin B3, Vitamin B6 and Vitamin B9

Comparing minerals per 1 kilogram for Cookies, gluten-free, lemon wafer vs White Gluten-free Bread made with rice flour, corn starch or tapioca:

• 1 kg of White Gluten-free Bread made with rice flour, corn starch, and/or tapioca contains 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.
• 1 kilogram 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 one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cookies, gluten-free, lemon wafer has 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 1 kg of White Gluten-free Bread made with rice flour, corn starch, and/or tapioca contains more Fiber and more Protein than Cookies, gluten-free, lemon wafer.
• 1 kilogram of Cookies, gluten-free, lemon wafer provide inadequate amounts of Fiber and Protein
• 1 kilogram of White Gluten-free Bread made with rice flour, corn starch or tapioca provide inadequate amounts of Omega 3