Comparing Nutrients in 300 calories Cookies, gluten-free, lemon wafer VS Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch

Weight per 300 calories

• Cookies, gluten-free, lemon wafer: 58.3g
• Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch: 97g

Cookies, gluten-free, lemon wafer have 1.7 times more energy per 100g than Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch. It has very high energy density when compared to other foods. Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch having high energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Cookies, gluten-free, lemon wafer	0%	42%	58%
Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch	10%	19%	71%

Macro Nutrients

	Cookies, gluten-free, lemon wafer	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	14.5% 14g	6.4% 6.2g	97g per day for Men 19-50 years
Saturated Fat	19% 6.1g	NA	32g per day for Men 19-50 years
Omega 3	3.57% 0.057g	NA	1.6g per day for Men 19-50 years
Omega 6	8.76% 1.5g	NA	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	33.3% 43.3g	41% 53.3g	130g per day for Men 19-50 years
Sugars	34% 24.6g	12.7% 9.22g	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	0.47% 0.34g	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	% 0.46g	g per day for Men 19-50 years
Sucrose	% 24.6g	% 0g	g per day for Men 19-50 years
Fiber	0% 0g	9.17% 3.5g	38g per day for Men 19-50 years
Protein	0% 0g	14% 7.73g	56g per day for Men 19-50 years

Vitamins

	Cookies, gluten-free, lemon wafer	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.2% 0.026mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.3% 0.043mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.24% 0.038mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	9.68% 0.48mg	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	12% 1.8mg	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	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch	Recommended Dietary Allowance
Calcium	0.52% 5.24mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	8.92% 0.08mg	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	9.44% 0.75mg	8mg per day for Men 19-50 years
Magnesium	0.42% 1.75mg	10% 42.6mg	420mg per day for Men 19-50 years
Manganese	0.48% 0.011mg	33.7% 0.77mg	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	17.4% 122mg	700mg per day for Men 19-50 years
Potassium	0.62% 21mg	4.6% 156mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	4.3% 64.7mg	45.6% 684mg	1500mg per day for Men 19-50 years
Zinc	0.16% 0.017mg	6.16% 0.68mg	11mg per day for Men 19-50 years
Water	0.018% 0.65g	0.74% 27.4g	3700g per day for Men 19-50 years

Cookies, Gluten-free, Lemon Wafer VS Rolls, Gluten-free, White, Made With Brown Rice Flour, Tapioca Starch, And Potato Starch Nutrients Per 300 Kcal

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

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

• 300 kcal of Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch contain more Vitamin B5 than Cookies, gluten-free, lemon wafer.
• 300 calories of Cookies, gluten-free, lemon wafer have insufficient amounts of Vitamin B5

Comparing minerals per 300 calories for Cookies, gluten-free, lemon wafer vs Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch:

• 300 kcal of Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch contain 15.1 times more Calcium, more Copper, 7.2 times more Iron, 24.4 times more Magnesium, 69.9 times more Manganese, 5.4 times more Phosphorus, 10.6 times more Sodium and 38.8 times more Zinc than Cookies, gluten-free, lemon wafer.
• 300 calories of Cookies, gluten-free, lemon wafer lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus and Zinc
• Both Cookies, gluten-free, lemon wafer as well as Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch lack sufficient amounts of Potassium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cookies, gluten-free, lemon wafer have 2.3 times more Fat and 2.7 times more Sugars than Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch.
• While 300 kcal of Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch contain more Fiber and more Protein than Cookies, gluten-free, lemon wafer.
• Both Cookies, gluten-free, lemon wafer and Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Cookies, gluten-free, lemon wafer provide inadequate amounts of Fiber and Protein