Comparing Nutrients in 300 calories Cookies, chocolate, made with rice cereal VS Cookies, gluten-free, chocolate wafer

Weight per 300 calories

• Cookies, chocolate, made with rice cereal: 68.2g
• Cookies, gluten-free, chocolate wafer: 55.5g

Both foods have similar energy densities which is very high in comparison to other foods.

Which food has more nutrients per 300 calories - Cookies, chocolate, made with rice cereal or Cookies, gluten-free, chocolate wafer?

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate, made with rice cereal	3%	40%	57%
Cookies, gluten-free, chocolate wafer	3%	51%	46%

Macro Nutrients

	Cookies, chocolate, made with rice cereal	Cookies, gluten-free, chocolate wafer	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	13.6% 13g	17.4% 17g	97g per day for Men 19-50 years
Saturated Fat	24% 7.7g	26.5% 8.5g	32g per day for Men 19-50 years
Omega 3	6.56% 0.11g	4.3% 0.069g	1.6g per day for Men 19-50 years
Omega 6	11.5% 1.95g	6.96% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	33% 43g	26.8% 35g	130g per day for Men 19-50 years
Sugars	38% 27.5g	31.4% 22.7g	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	NA	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 20.6g	g per day for Men 19-50 years
Fiber	2.87% 1.1g	2.33% 0.89g	38g per day for Men 19-50 years
Protein	3.93% 2.2g	4.02% 2.25g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate, made with rice cereal	Cookies, gluten-free, chocolate wafer	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.7% 0.24mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	4.77% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.2% 0.22mg	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	4.1% 16.4μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2% 0.048μg	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	8.9% 1.34mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.27% 2.73μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate, made with rice cereal	Cookies, gluten-free, chocolate wafer	Recommended Dietary Allowance
Calcium	2.2% 22mg	6.04% 60.4mg	1000mg per day for Men 19-50 years
Copper	13.6% 0.12mg	16% 0.14mg	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	21.2% 1.7mg	25.4% 2.04mg	8mg per day for Men 19-50 years
Magnesium	6.17% 26mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	NA	9.9% 0.23mg	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	9.35% 65.5mg	11.4% 80mg	700mg per day for Men 19-50 years
Potassium	4.55% 155mg	5.55% 189mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.34μg	NA	55μg per day for Men 19-50 years
Sodium	9.55% 143mg	4.5% 67.7mg	1500mg per day for Men 19-50 years
Zinc	4.15% 0.46mg	3.93% 0.43mg	11mg per day for Men 19-50 years
Water	0.24% 8.88g	0.021% 0.76g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cookies, chocolate, made with rice cereal vs Cookies, gluten-free, chocolate wafer:

Both Cookies, chocolate, made with rice cereal and Cookies, gluten-free, chocolate wafer have similar amounts of vitamins per 300 kcal

Comparing minerals per 300 calories for Cookies, chocolate, made with rice cereal vs Cookies, gluten-free, chocolate wafer:

• Cookies, chocolate, made with rice cereal have 2.1 times more Sodium than Cookies, gluten-free, chocolate wafer.
• While Cookies, gluten-free, chocolate wafer contain 2.8 times more Calcium than Cookies, chocolate, made with rice cereal.
• Both Cookies, chocolate, made with rice cereal and Cookies, gluten-free, chocolate wafer have similar amounts of Copper, Iron, Magnesium, Phosphorus, Potassium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cookies, chocolate, made with rice cereal have 1.5 times more Omega 3, 1.6 times more Omega 6, 1.2 times more Carbohydrate and 1.2 times more Sugars than Cookies, gluten-free, chocolate wafer.
• While Cookies, gluten-free, chocolate wafer contain 1.3 times more Fat than Cookies, chocolate, made with rice cereal.
• Both Cookies, chocolate, made with rice cereal and Cookies, gluten-free, chocolate wafer have similar amounts of Energy, Saturated Fat and Protein per 300 kcal.
• Both Cookies, chocolate, made with rice cereal as well as Cookies, gluten-free, chocolate wafer have insufficient amounts of Glucose, Sucrose and Fiber in 300 kcal.