Comparing Nutrients in 1 kilogram Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch VS Cookies, gluten-free, lemon wafer

Macros Ratio

	Protein	Fat	Carbs
Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch	6%	10%	84%
Cookies, gluten-free, lemon wafer	0%	42%	58%

Macro Nutrients

	Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch	Cookies, gluten-free, lemon wafer	Recommended Dietary Allowance
Energy	82.4% 2390kcal	178% 5150kcal	2900kcal per day for Men 19-50 years
Fat	27.3% 26.5g	249% 242g	97g per day for Men 19-50 years
Saturated Fat	6.7% 2.15g	328% 105g	32g per day for Men 19-50 years
Omega 3	12.5% 0.2g	61.3% 0.98g	1.6g per day for Men 19-50 years
Omega 6	36% 6.1g	150% 25.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	388% 505g	572% 744g	130g per day for Men 19-50 years
Sugars	95% 68.7g	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	28.4% 20.6g	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	% 21g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 423g	g per day for Men 19-50 years
Fiber	134% 51g	0% 0g	38g per day for Men 19-50 years
Protein	59.6% 33.4g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch	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	513% 6.15mg	37.5% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	369% 4.8mg	57% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	242% 38.8mg	4.06% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.5% 0.37mg	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	20% 80μg	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	12% 1.8mg	208% 31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch	Cookies, gluten-free, lemon wafer	Recommended Dietary Allowance
Calcium	180% 1800mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	107% 0.96mg	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	446% 35.7mg	22.5% 1.8mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	7.14% 30mg	420mg per day for Men 19-50 years
Manganese	90% 2.07mg	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	71.4% 500mg	55.7% 390mg	700mg per day for Men 19-50 years
Potassium	22.4% 760mg	10.6% 360mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	395% 5930mg	74% 1110mg	1500mg per day for Men 19-50 years
Zinc	51% 5.6mg	2.73% 0.3mg	11mg per day for Men 19-50 years
Water	11.4% 420g	0.3% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch VS Cookies, gluten-free, lemon wafer per 1 kg

Compare the macro and micronutrient content in 1 kg of Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch versus 1 kg of Cookies, gluten-free, lemon wafer to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch vs Cookies, gluten-free, lemon wafer:

• 1 kilogram of Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch has 13.7 times more Vitamin B1, 6.5 times more Vitamin B2, 59.6 times more Vitamin B3, more Vitamin B6 and more Vitamin B9 than Cookies, gluten-free, lemon wafer.
• While 1 kg of Cookies, gluten-free, lemon wafer contains 17.3 times more Vitamin E than Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch.
• 1 kilogram of Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch have insufficient amounts of Vitamin E
• 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 Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch vs Cookies, gluten-free, lemon wafer:

• 1 kilogram of Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch has 20 times more Calcium, more Copper, 19.8 times more Iron, 4.3 times more Magnesium, 10.9 times more Manganese, 1.3 times more Phosphorus, 2.1 times more Potassium, 5.3 times more Sodium and 18.7 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 Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch as well as Cookies, gluten-free, lemon wafer lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch has more Fructose, more Fiber and more Protein than Cookies, gluten-free, lemon wafer.
• While 1 kg of Cookies, gluten-free, lemon wafer contains 2.2 times more Energy, 9.1 times more Fat, 48.8 times more Saturated Fat, 4.9 times more Omega 3, 4.2 times more Omega 6, 1.5 times more Carbohydrate and 6.2 times more Sugars than Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch.
• 1 kilogram of Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch provide inadequate amounts of Omega 3
• 1 kilogram of Cookies, gluten-free, lemon wafer provide inadequate amounts of Fiber and Protein