Comparing Nutrients in 500 calories Cookies, gluten-free, chocolate wafer VS Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch

Weight per 500 calories

• Cookies, gluten-free, chocolate wafer: 92g
• Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch: 209g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	29% 28g	5.7% 5.54g	97g per day for Men 19-50 years
Saturated Fat	44% 14g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	7.16% 0.11g	2.6% 0.042g	1.6g per day for Men 19-50 years
Omega 6	11.6% 1.97g	7.5% 1.28g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44.7% 58g	81.2% 106g	130g per day for Men 19-50 years
Sugars	52.3% 38g	20% 14.4g	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	5.94% 4.3g	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	% 4.35g	g per day for Men 19-50 years
Sucrose	% 34.3g	% 0g	g per day for Men 19-50 years
Fiber	3.9% 1.48g	28% 10.7g	38g per day for Men 19-50 years
Protein	6.7% 3.75g	12.5% 7g	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	107% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	77.2% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	50.7% 8.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.95% 0.4mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	5.95% 0.077mg	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	4.2% 16.7μg	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	2.5% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.17% 0.21μg	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	10% 101mg	37.7% 377mg	1000mg per day for Men 19-50 years
Copper	26.6% 0.24mg	22.3% 0.2mg	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	42.4% 3.4mg	93% 7.47mg	8mg per day for Men 19-50 years
Magnesium	9.02% 38mg	6.48% 27mg	420mg per day for Men 19-50 years
Manganese	16.5% 0.38mg	19% 0.43mg	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	19% 133mg	15% 105mg	700mg per day for Men 19-50 years
Potassium	9.24% 314mg	4.68% 159mg	3400mg per day for Men 19-50 years
Selenium	NA	1.52% 0.84μg	55μg per day for Men 19-50 years
Sodium	7.5% 113mg	82.7% 1241mg	1500mg per day for Men 19-50 years
Zinc	6.55% 0.72mg	10.7% 1.17mg	11mg per day for Men 19-50 years
Water	0.034% 1.27g	2.37% 88g	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 500 Kcal

Discover which food has more nutrients per 500 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 500 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 500 kcal

Comparing minerals per 500 calories for Cookies, gluten-free, chocolate wafer vs Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch:

• 500 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 500 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 500 calories.
• 500 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 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 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 500 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 500 calories.
• 500 calories of Cookies, gluten-free, chocolate wafer provide inadequate amounts of Fiber and Protein
• 500 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 500 calories.