Comparing Nutrients in 1 pound Cookies, gluten-free, lemon wafer VS Cookies, gluten-free, chocolate wafer

Macros Ratio

	Protein	Fat	Carbs
Cookies, gluten-free, lemon wafer	0%	42%	58%
Cookies, gluten-free, chocolate wafer	3%	51%	46%

Macro Nutrients

	Cookies, gluten-free, lemon wafer	Cookies, gluten-free, chocolate wafer	Recommended Dietary Allowance
Energy	80.6% 2336kcal	84.6% 2454kcal	2900kcal per day for Men 19-50 years
Fat	113% 110g	142% 138g	97g per day for Men 19-50 years
Saturated Fat	149% 47.6g	217% 69.4g	32g per day for Men 19-50 years
Omega 3	27.8% 0.44g	35% 0.56g	1.6g per day for Men 19-50 years
Omega 6	68.2% 11.6g	57% 9.68g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	260% 337g	219% 285g	130g per day for Men 19-50 years
Sugars	265% 192g	256% 186g	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	% 0g	% 0g	g per day for Men 19-50 years
Sucrose	% 192g	% 168g	g per day for Men 19-50 years
Fiber	0% 0g	19% 7.26g	38g per day for Men 19-50 years
Protein	0% 0g	33% 18.4g	56g per day for Men 19-50 years

Vitamins

	Cookies, gluten-free, lemon wafer	Cookies, gluten-free, chocolate wafer	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.2mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.84% 0.29mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	39% 1.95mg	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	94% 14mg	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	Cookies, gluten-free, chocolate wafer	Recommended Dietary Allowance
Calcium	4.1% 41mg	49.4% 494mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	131% 1.17mg	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	10.2% 0.82mg	208% 16.6mg	8mg per day for Men 19-50 years
Magnesium	3.24% 13.6mg	44.3% 186mg	420mg per day for Men 19-50 years
Manganese	3.75% 0.086mg	81% 1.86mg	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	25.3% 177mg	93% 653mg	700mg per day for Men 19-50 years
Potassium	4.8% 163mg	45.4% 1542mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	33.6% 503mg	37% 553mg	1500mg per day for Men 19-50 years
Zinc	1.24% 0.14mg	32% 3.54mg	11mg per day for Men 19-50 years
Water	0.14% 5.1g	0.17% 6.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cookies, gluten-free, lemon wafer vs Cookies, gluten-free, chocolate wafer:

• Cookies, gluten-free, chocolate wafer contain more Vitamin B5 than Cookies, gluten-free, lemon wafer.

Comparing minerals per 1 pound for Cookies, gluten-free, lemon wafer vs Cookies, gluten-free, chocolate wafer:

• Cookies, gluten-free, chocolate wafer contain 12.1 times more Calcium, more Copper, 20.4 times more Iron, 13.7 times more Magnesium, 21.6 times more Manganese, 3.7 times more Phosphorus, 9.4 times more Potassium and 26 times more Zinc than Cookies, gluten-free, lemon wafer.
• Both Cookies, gluten-free, lemon wafer and Cookies, gluten-free, chocolate wafer have similar amounts of Sodium per 1 lb.

Comparison of macro-nutrients per 1 pound:

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