Comparing Nutrients in 500 calories Cookies, gluten-free, lemon wafer VS White Gluten-free Bread made with rice flour, corn starch or tapioca

Weight per 500 calories

• Cookies, gluten-free, lemon wafer: 97g
• White Gluten-free Bread made with rice flour, corn starch or tapioca: 202g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	24.2% 23.5g	11% 10.6g	97g per day for Men 19-50 years
Saturated Fat	32% 10g	6.16% 1.97g	32g per day for Men 19-50 years
Omega 3	5.95% 0.095g	1.9% 0.03g	1.6g per day for Men 19-50 years
Omega 6	14.6% 2.5g	5.9% 1g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.6% 72.2g	71% 92g	130g per day for Men 19-50 years
Sugars	56.7% 41g	9.8% 7.1g	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	2.8% 2.04g	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	% 2g	g per day for Men 19-50 years
Sucrose	% 41g	% 0g	g per day for Men 19-50 years
Fiber	0% 0g	23% 8.67g	38g per day for Men 19-50 years
Protein	0% 0g	15.5% 8.7g	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	3.64% 0.044mg	63% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.53% 0.072mg	78.3% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.39% 0.063mg	35% 5.6mg	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	11.3% 0.15mg	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	18% 72.6μg	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	20% 3.03mg	8.06% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.5% 0.6μg	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	0.87% 8.74mg	28% 278mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	17% 0.15mg	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	2.2% 0.17mg	66.3% 5.3mg	8mg per day for Men 19-50 years
Magnesium	0.69% 2.9mg	5.76% 24mg	420mg per day for Men 19-50 years
Manganese	0.8% 0.018mg	18.4% 0.42mg	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	5.4% 38mg	14.7% 103mg	700mg per day for Men 19-50 years
Potassium	1.03% 35mg	4.45% 151mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.47% 0.81μg	55μg per day for Men 19-50 years
Sodium	7.2% 108mg	60% 901mg	1500mg per day for Men 19-50 years
Zinc	0.26% 0.029mg	8.8% 0.97mg	11mg per day for Men 19-50 years
Water	0.029% 1.1g	2.34% 86.7g	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 500 Kcal

Discover which food has more nutrients per 500 calories - Cookies, gluten-free, lemon wafer or White Gluten-free Bread made with rice flour, corn starch or tapioca?

Lets compare vitamin content per 500 calories of Cookies, gluten-free, lemon wafer vs White Gluten-free Bread made with rice flour, corn starch or tapioca:

• 500 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 500 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.
• 500 calories of Cookies, gluten-free, lemon wafer have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B9
• 500 calories of White Gluten-free Bread made with rice flour, corn starch or tapioca have insufficient amounts of Vitamin E

Comparing minerals per 500 calories for Cookies, gluten-free, lemon wafer vs White Gluten-free Bread made with rice flour, corn starch or tapioca:

• 500 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.
• 500 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 500 calories.

Comparison of macro-nutrients per 500 calories:

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