Comparing Nutrients in 300 calories Cookies, gluten-free, chocolate wafer VS White Gluten-Free Bread made with potato extract, rice starch, and rice flour

Weight per 300 calories

• Cookies, gluten-free, chocolate wafer: 55.5g
• White Gluten-Free Bread made with potato extract, rice starch, and rice flour: 94g

Cookies, gluten-free, chocolate wafer have 1.7 times more energy per 100g than White Gluten-Free Bread made with potato extract, rice starch, and rice flour. It has very high energy density when compared to other foods. White gluten-free Bread made with potato extract, rice starch, and rice flour having high energy density.

Which food has more nutrients per 300 calories - Cookies, gluten-free, chocolate wafer or White Gluten-Free Bread made with potato extract, rice starch, and rice flour?

Macros Ratio

	Protein	Fat	Carbs
Cookies, gluten-free, chocolate wafer	3%	51%	46%
White Gluten-Free Bread made with potato extract, rice starch, and rice flour	4%	30%	66%

Macro Nutrients

	Cookies, gluten-free, chocolate wafer	White Gluten-Free Bread made with potato extract, rice starch, and rice flour	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	17.4% 17g	10.3% 10g	97g per day for Men 19-50 years
Saturated Fat	26.5% 8.5g	0.99% 0.32g	32g per day for Men 19-50 years
Omega 3	4.3% 0.069g	34% 0.55g	1.6g per day for Men 19-50 years
Omega 6	6.96% 1.2g	8.95% 1.52g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	26.8% 35g	38% 49.5g	130g per day for Men 19-50 years
Sugars	31.4% 22.7g	11% 7.84g	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	6.34% 4.6g	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	% 3.24g	g per day for Men 19-50 years
Sucrose	% 20.6g	% 0g	g per day for Men 19-50 years
Fiber	2.33% 0.89g	8.63% 3.3g	38g per day for Men 19-50 years
Protein	4.02% 2.25g	5.24% 2.93g	56g per day for Men 19-50 years

Vitamins

	Cookies, gluten-free, chocolate wafer	White Gluten-Free Bread made with potato extract, rice starch, and rice flour	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.77% 0.24mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	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	NA	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, chocolate wafer	White Gluten-Free Bread made with potato extract, rice starch, and rice flour	Recommended Dietary Allowance
Calcium	6.04% 60.4mg	2.25% 22.5mg	1000mg per day for Men 19-50 years
Copper	16% 0.14mg	4.06% 0.037mg	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	25.4% 2.04mg	8.9% 0.71mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	2.46% 10.3mg	420mg per day for Men 19-50 years
Manganese	9.9% 0.23mg	7.1% 0.16mg	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	11.4% 80mg	4.96% 34.7mg	700mg per day for Men 19-50 years
Potassium	5.55% 189mg	2.54% 86.3mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	4.5% 67.7mg	33% 495mg	1500mg per day for Men 19-50 years
Zinc	3.93% 0.43mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	0.021% 0.76g	0.8% 29.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cookies, gluten-free, chocolate wafer vs White Gluten-Free Bread made with potato extract, rice starch, and rice flour:

Both Cookies, gluten-free, chocolate wafer and White gluten-free Bread made with potato extract, rice starch, and rice flour have similar amounts of vitamins per 300 kcal

Comparing minerals per 300 calories for Cookies, gluten-free, chocolate wafer vs White Gluten-Free Bread made with potato extract, rice starch, and rice flour:

• Cookies, gluten-free, chocolate wafer have 2.7 times more Calcium, 3.9 times more Copper, 2.9 times more Iron, 2.2 times more Magnesium, 1.4 times more Manganese, 2.3 times more Phosphorus, 2.2 times more Potassium and 1.8 times more Zinc than White gluten-free Bread made with potato extract, rice starch, and rice flour.
• While White gluten-free Bread made with potato extract, rice starch, and rice flour contains 7.3 times more Sodium than Cookies, gluten-free, chocolate wafer.

Comparison of macro-nutrients per 300 calories:

• Cookies, gluten-free, chocolate wafer have 1.7 times more Fat, 26.7 times more Saturated Fat and 2.9 times more Sugars than White gluten-free Bread made with potato extract, rice starch, and rice flour.
• While White gluten-free Bread made with potato extract, rice starch, and rice flour contains 7.9 times more Omega 3, 1.3 times more Omega 6, 1.4 times more Carbohydrate, more Fructose, 3.7 times more Fiber and 1.3 times more Protein than Cookies, gluten-free, chocolate wafer.
• Both Cookies, gluten-free, chocolate wafer and White gluten-free Bread made with potato extract, rice starch, and rice flour have similar amounts of Energy per 300 kcal.
• Both Cookies, gluten-free, chocolate wafer as well as White gluten-free Bread made with potato extract, rice starch, and rice flour have insufficient amounts of Glucose and Sucrose in 300 kcal.