Comparing Nutrients in 1 kilogram Cookies, gluten-free, lemon wafer VS Whole Grain gluten-free Bread made with tapioca starch and brown rice flour

Macros Ratio

	Protein	Fat	Carbs
Cookies, gluten-free, lemon wafer	0%	42%	58%
Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	9%	27%	64%

Macro Nutrients

	Cookies, gluten-free, lemon wafer	Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	Recommended Dietary Allowance
Energy	178% 5150kcal	107% 3090kcal	2900kcal per day for Men 19-50 years
Fat	249% 242g	96% 93g	97g per day for Men 19-50 years
Saturated Fat	328% 105g	8.3% 2.66g	32g per day for Men 19-50 years
Omega 3	61.3% 0.98g	522% 8.35g	1.6g per day for Men 19-50 years
Omega 6	150% 25.6g	92% 15.7g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	572% 744g	378% 491g	130g per day for Men 19-50 years
Sugars	584% 423g	135% 98g	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	19% 14g	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	% 16g	g per day for Men 19-50 years
Sucrose	% 423g	% 0g	g per day for Men 19-50 years
Fiber	0% 0g	129% 49g	38g per day for Men 19-50 years
Protein	0% 0g	129% 72.5g	56g per day for Men 19-50 years

Vitamins

	Cookies, gluten-free, lemon wafer	Whole Grain gluten-free Bread made with tapioca starch and brown 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	150% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57% 0.74mg	246% 3.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.06% 0.65mg	88% 14mg	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	69.2% 0.9mg	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	Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	Recommended Dietary Allowance
Calcium	9% 90mg	60% 600mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	82.2% 0.74mg	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	74% 310mg	420mg per day for Men 19-50 years
Manganese	8.26% 0.19mg	220% 5.05mg	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	110% 770mg	700mg per day for Men 19-50 years
Potassium	10.6% 360mg	36% 1230mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	74% 1110mg	340% 5100mg	1500mg per day for Men 19-50 years
Zinc	2.73% 0.3mg	52.7% 5.8mg	11mg per day for Men 19-50 years
Water	0.3% 11g	8.75% 324g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, gluten-free, lemon wafer VS Whole Grain gluten-free Bread made with tapioca starch and brown rice flour per 1 kg

Compare the macro and micronutrient content in 1 kg of Cookies, gluten-free, lemon wafer versus 1 kg of Whole Grain gluten-free Bread made with tapioca starch and brown rice flour 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 Whole Grain gluten-free Bread made with tapioca starch and brown rice flour:

• 1 kg of Whole Grain gluten-free Bread made with tapioca starch and brown rice flour contains 4 times more Vitamin B1, 4.3 times more Vitamin B2, 21.7 times more Vitamin B3 and more Vitamin B6 than Cookies, gluten-free, lemon wafer.
• 1 kilogram of Cookies, gluten-free, lemon wafer have insufficient amounts of Vitamin B3 and Vitamin B6

Comparing minerals per 1 kilogram for Cookies, gluten-free, lemon wafer vs Whole Grain gluten-free Bread made with tapioca starch and brown rice flour:

• 1 kg of Whole Grain gluten-free Bread made with tapioca starch and brown rice flour contains 6.7 times more Calcium, more Copper, 4.2 times more Iron, 10.3 times more Magnesium, 26.6 times more Manganese, 2 times more Phosphorus, 3.4 times more Potassium, 4.6 times more Sodium and 19.3 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

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cookies, gluten-free, lemon wafer has 1.7 times more Energy, 2.6 times more Fat, 39.5 times more Saturated Fat, 1.6 times more Omega 6, 1.5 times more Carbohydrate and 4.3 times more Sugars than Whole Grain gluten-free Bread made with tapioca starch and brown rice flour.
• While 1 kg of Whole Grain gluten-free Bread made with tapioca starch and brown rice flour contains 8.5 times more Omega 3, 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