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

Weight per 300 calories

• Cookies, gluten-free, lemon wafer: 58.3g
• Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch: 126g

Cookies, gluten-free, lemon wafer have 2.2 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, lemon wafer or Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch?

Macros Ratio

	Protein	Fat	Carbs
Cookies, gluten-free, lemon wafer	0%	42%	58%
Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch	6%	10%	84%

Macro Nutrients

	Cookies, gluten-free, lemon 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	14.5% 14g	3.43% 3.33g	97g per day for Men 19-50 years
Saturated Fat	19% 6.1g	0.84% 0.27g	32g per day for Men 19-50 years
Omega 3	3.57% 0.057g	1.57% 0.025g	1.6g per day for Men 19-50 years
Omega 6	8.76% 1.5g	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	33.3% 43.3g	48.7% 63.4g	130g per day for Men 19-50 years
Sugars	34% 24.6g	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	% 24.6g	% 0g	g per day for Men 19-50 years
Fiber	0% 0g	17% 6.4g	38g per day for Men 19-50 years
Protein	0% 0g	7.5% 4.2g	56g per day for Men 19-50 years

Vitamins

	Cookies, gluten-free, lemon 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	2.2% 0.026mg	64.3% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.3% 0.043mg	46.3% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.24% 0.038mg	30.4% 4.86mg	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	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	0% 0μg	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	12% 1.8mg	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, lemon wafer	Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch	Recommended Dietary Allowance
Calcium	0.52% 5.24mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	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	1.3% 0.1mg	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	0.42% 1.75mg	3.9% 16.3mg	420mg per day for Men 19-50 years
Manganese	0.48% 0.011mg	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	3.25% 22.7mg	8.97% 62.8mg	700mg per day for Men 19-50 years
Potassium	0.62% 21mg	2.8% 95mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0.91% 0.5μg	55μg per day for Men 19-50 years
Sodium	4.3% 64.7mg	49.6% 744mg	1500mg per day for Men 19-50 years
Zinc	0.16% 0.017mg	6.4% 0.7mg	11mg per day for Men 19-50 years
Water	0.018% 0.65g	1.42% 52.7g	3700g per day for Men 19-50 years

Cookies, Gluten-free, Lemon 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, lemon 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, lemon wafer vs Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch:

• 300 calories of Cookies, gluten-free, lemon wafer have 8 times more Vitamin E 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 29.4 times more Vitamin B1, 14 times more Vitamin B2 and 128.5 times more Vitamin B3 than Cookies, gluten-free, lemon wafer.
• 300 calories of Cookies, gluten-free, lemon wafer have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B3
• 300 calories of Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch have insufficient amounts of Vitamin E
• Both Cookies, gluten-free, lemon wafer as well as Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch have insufficient amounts of Vitamin B6 and Vitamin B9 in 300 calories.

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

• 300 kcal of Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch contain 43.1 times more Calcium, more Copper, 42.7 times more Iron, 23.5 times more Manganese, 2.8 times more Phosphorus, 11.5 times more Sodium and 40.2 times more Zinc than Cookies, gluten-free, lemon wafer.
• 300 calories of Cookies, gluten-free, lemon wafer lack sufficient amounts of Calcium, Copper, Iron, Manganese, Phosphorus and Zinc
• Both Cookies, gluten-free, lemon wafer as well as Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch lack sufficient amounts of Magnesium, Potassium and Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cookies, gluten-free, lemon wafer have 4.2 times more Fat, 22.7 times more Saturated Fat, 1.9 times more Omega 6 and 2.9 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 1.5 times more Carbohydrate, more Fiber and more Protein than Cookies, gluten-free, lemon wafer.
• Both Cookies, gluten-free, lemon 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, lemon 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, lemon 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.