Comparing Nutrients in 300 calories Cookies, gluten-free, chocolate wafer VS Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch

Weight per 300 calories

• Cookies, gluten-free, chocolate wafer: 55.5g
• Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch: 126g

Cookies, gluten-free, chocolate wafer have 2.3 times more energy per 100g than Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch. It has very high energy density when compared to other foods. Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch having above average energy density.

Discover which food has more nutrients per 300 calories - Cookies, gluten-free, chocolate wafer or Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch?

Macros Ratio

	Protein	Fat	Carbs
Cookies, gluten-free, chocolate wafer	3%	51%	46%
Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch	6%	10%	84%

Macro Nutrients

	Cookies, gluten-free, chocolate wafer	Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	17.4% 17g	3.43% 3.33g	97g per day for Men 19-50 years
Saturated Fat	26.5% 8.5g	0.84% 0.27g	32g per day for Men 19-50 years
Omega 3	4.3% 0.069g	1.57% 0.025g	1.6g per day for Men 19-50 years
Omega 6	6.96% 1.2g	4.5% 0.77g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26.8% 35g	48.7% 63.4g	130g per day for Men 19-50 years
Sugars	31.4% 22.7g	12% 8.62g	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	3.57% 2.6g	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	% 2.6g	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	17% 6.4g	38g per day for Men 19-50 years
Protein	4.02% 2.25g	7.5% 4.2g	56g per day for Men 19-50 years

Vitamins

	Cookies, gluten-free, chocolate wafer	Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	64.3% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	46.3% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	30.4% 4.86mg	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	3.57% 0.046mg	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	2.5% 10μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.5% 0.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.1% 0.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, gluten-free, chocolate wafer	Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch	Recommended Dietary Allowance
Calcium	6.04% 60.4mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	16% 0.14mg	13.4% 0.12mg	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	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	3.9% 16.3mg	420mg per day for Men 19-50 years
Manganese	9.9% 0.23mg	11.3% 0.26mg	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	8.97% 62.8mg	700mg per day for Men 19-50 years
Potassium	5.55% 189mg	2.8% 95mg	3400mg per day for Men 19-50 years
Selenium	NA	0.91% 0.5μg	55μg per day for Men 19-50 years
Sodium	4.5% 67.7mg	49.6% 744mg	1500mg per day for Men 19-50 years
Zinc	3.93% 0.43mg	6.4% 0.7mg	11mg per day for Men 19-50 years
Water	0.021% 0.76g	1.42% 52.7g	3700g per day for Men 19-50 years

Cookies, Gluten-free, Chocolate Wafer VS Rolls, Gluten-free, White, Made With Rice Flour, Rice Starch, And Corn Starch Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cookies, gluten-free, chocolate wafer or Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch?

Lets compare vitamin content per 300 calories of Cookies, gluten-free, chocolate wafer vs Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch:

• Both Cookies, gluten-free, chocolate wafer and Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch have similar amounts of vitamins per 300 kcal

Comparing minerals per 300 calories for Cookies, gluten-free, chocolate wafer vs Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch:

• 300 calories of Cookies, gluten-free, chocolate wafer have 1.3 times more Phosphorus than Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch.
• While 300 kcal of Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch contain 3.7 times more Calcium, 2.2 times more Iron, 11 times more Sodium and 1.6 times more Zinc than Cookies, gluten-free, chocolate wafer.
• Both Cookies, gluten-free, chocolate wafer and Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch contain similar levels of Copper and Manganese per 300 calories.
• 300 calories of Cookies, gluten-free, chocolate wafer lack sufficient amounts of Zinc
• Both Cookies, gluten-free, chocolate wafer as well as Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch lack sufficient amounts of Magnesium and Potassium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cookies, gluten-free, chocolate wafer have 5.1 times more Fat, 31.4 times more Saturated Fat, 1.5 times more Omega 6 and 2.6 times more Sugars than Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch.
• While 300 kcal of Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch contain 1.8 times more Carbohydrate, 7.2 times more Fiber and 1.9 times more Protein than Cookies, gluten-free, chocolate wafer.
• Both Cookies, gluten-free, chocolate wafer and Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch offer comparable quantities of Energy per 300 calories.
• 300 calories of Cookies, gluten-free, chocolate wafer provide inadequate amounts of Fiber and Protein
• 300 calories of Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch provide inadequate amounts of Omega 6
• Both Cookies, gluten-free, chocolate wafer as well as Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch provide inadequate amounts of Omega 3 in 300 calories.