Comparing Nutrients in 300 calories Cookies, gluten-free, lemon wafer VS White Gluten-free Bread made with rice flour, corn starch or tapioca

Weight per 300 calories

• Cookies, gluten-free, lemon wafer: 58.3g
• White Gluten-free Bread made with rice flour, corn starch or tapioca: 121g

Cookies, gluten-free, lemon wafer have 2.1 times more energy per 100g than White Gluten-free Bread made with rice flour, corn starch or tapioca. It has very high energy density when compared to other foods. White Gluten-free Bread made with rice flour, corn starch, and/or tapioca having above average energy density.

Discover which food has more nutrients per 300 calories - Cookies, gluten-free, lemon wafer or White Gluten-free Bread made with rice flour, corn starch or tapioca?

Macros Ratio

	Protein	Fat	Carbs
Cookies, gluten-free, lemon wafer	0%	42%	58%
White Gluten-free Bread made with rice flour, corn starch or tapioca	7%	19%	74%

Macro Nutrients

	Cookies, gluten-free, lemon wafer	White Gluten-free Bread made with rice flour, corn starch or tapioca	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	14.5% 14g	6.53% 6.34g	97g per day for Men 19-50 years
Saturated Fat	19% 6.1g	3.7% 1.2g	32g per day for Men 19-50 years
Omega 3	3.57% 0.057g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	8.76% 1.5g	3.53% 0.6g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33.3% 43.3g	42.6% 55.4g	130g per day for Men 19-50 years
Sugars	34% 24.6g	5.9% 4.27g	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	1.7% 1.22g	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	% 1.2g	g per day for Men 19-50 years
Sucrose	% 24.6g	% 0g	g per day for Men 19-50 years
Fiber	0% 0g	13.7% 5.2g	38g per day for Men 19-50 years
Protein	0% 0g	9.3% 5.2g	56g per day for Men 19-50 years

Vitamins

	Cookies, gluten-free, lemon wafer	White Gluten-free Bread made with rice flour, corn starch or tapioca	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.2% 0.026mg	38% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.3% 0.043mg	47% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.24% 0.038mg	21% 3.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	6.8% 0.088mg	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	11% 43.5μg	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	12% 1.8mg	4.84% 0.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.3% 0.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, gluten-free, lemon wafer	White Gluten-free Bread made with rice flour, corn starch or tapioca	Recommended Dietary Allowance
Calcium	0.52% 5.24mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	10% 0.091mg	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	1.3% 0.1mg	39.8% 3.2mg	8mg per day for Men 19-50 years
Magnesium	0.42% 1.75mg	3.46% 14.5mg	420mg per day for Men 19-50 years
Manganese	0.48% 0.011mg	11% 0.25mg	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	3.25% 22.7mg	8.8% 61.7mg	700mg per day for Men 19-50 years
Potassium	0.62% 21mg	2.67% 91mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0.88% 0.48μg	55μg per day for Men 19-50 years
Sodium	4.3% 64.7mg	36% 541mg	1500mg per day for Men 19-50 years
Zinc	0.16% 0.017mg	5.28% 0.58mg	11mg per day for Men 19-50 years
Water	0.018% 0.65g	1.4% 52g	3700g per day for Men 19-50 years

Cookies, Gluten-free, Lemon Wafer VS White Gluten-free Bread Made With Rice Flour, Corn Starch Or Tapioca Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cookies, gluten-free, lemon wafer or White Gluten-free Bread made with rice flour, corn starch or tapioca?

Lets compare vitamin content per 300 calories of Cookies, gluten-free, lemon wafer vs White Gluten-free Bread made with rice flour, corn starch or tapioca:

• 300 calories of Cookies, gluten-free, lemon wafer have 2.5 times more Vitamin E than White Gluten-free Bread made with rice flour, corn starch or tapioca.
• While 300 kcal of White Gluten-free Bread made with rice flour, corn starch, and/or tapioca contain 17.3 times more Vitamin B1, 14.2 times more Vitamin B2, 88.7 times more Vitamin B3, more Vitamin B6 and more Vitamin B9 than Cookies, gluten-free, lemon wafer.
• 300 calories of Cookies, gluten-free, lemon wafer have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B9
• 300 calories of White Gluten-free Bread made with rice flour, corn starch or tapioca have insufficient amounts of Vitamin E

Comparing minerals per 300 calories for Cookies, gluten-free, lemon wafer vs White Gluten-free Bread made with rice flour, corn starch or tapioca:

• 300 kcal of White Gluten-free Bread made with rice flour, corn starch, and/or tapioca contain 31.8 times more Calcium, more Copper, 30.3 times more Iron, 23 times more Manganese, 2.7 times more Phosphorus and 8.4 times more Sodium than Cookies, gluten-free, lemon wafer.
• 300 calories of Cookies, gluten-free, lemon wafer lack sufficient amounts of Calcium, Copper, Iron, Manganese and Phosphorus
• Both Cookies, gluten-free, lemon wafer as well as White Gluten-free Bread made with rice flour, corn starch, and/or tapioca lack sufficient amounts of Magnesium, Potassium, Selenium and Zinc in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cookies, gluten-free, lemon wafer have 2.2 times more Fat, 5.2 times more Saturated Fat, 2.5 times more Omega 6 and 5.8 times more Sugars than White Gluten-free Bread made with rice flour, corn starch or tapioca.
• While 300 kcal of White Gluten-free Bread made with rice flour, corn starch, and/or tapioca contain 1.3 times more Carbohydrate, more Fiber and more Protein than Cookies, gluten-free, lemon wafer.
• Both Cookies, gluten-free, lemon wafer and White Gluten-free Bread made with rice flour, corn starch or tapioca offer comparable quantities of Energy per 300 calories.
• 300 calories of Cookies, gluten-free, lemon wafer provide inadequate amounts of Fiber and Protein
• 300 calories of White Gluten-free Bread made with rice flour, corn starch or tapioca provide inadequate amounts of Omega 6
• Both Cookies, gluten-free, lemon wafer as well as White Gluten-free Bread made with rice flour, corn starch, and/or tapioca provide inadequate amounts of Omega 3 in 300 calories.