Comparing Nutrients in 500 calories Cookies, gluten-free, lemon wafer VS Whole Grain gluten-free Bread made with tapioca starch and brown rice flour

Weight per 500 calories

• Cookies, gluten-free, lemon wafer: 97g
• Whole Grain gluten-free Bread made with tapioca starch and brown rice flour: 162g

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

Discover which food has more nutrients per 500 calories - Cookies, gluten-free, lemon wafer or Whole Grain gluten-free Bread made with tapioca starch and brown rice flour?

Macros Ratio

	Protein	Fat	Carbs
Cookies, gluten-free, lemon wafer	0%	42%	58%
Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	9%	27%	64%

Macro Nutrients

	Cookies, gluten-free, lemon wafer	Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	24.2% 23.5g	15.6% 15g	97g per day for Men 19-50 years
Saturated Fat	32% 10g	1.35% 0.43g	32g per day for Men 19-50 years
Omega 3	5.95% 0.095g	84.4% 1.35g	1.6g per day for Men 19-50 years
Omega 6	14.6% 2.5g	15% 2.54g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	55.6% 72.2g	61% 79.4g	130g per day for Men 19-50 years
Sugars	56.7% 41g	22% 16g	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	3.1% 2.25g	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	% 41g	% 0g	g per day for Men 19-50 years
Fiber	0% 0g	21% 7.93g	38g per day for Men 19-50 years
Protein	0% 0g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	Cookies, gluten-free, lemon wafer	Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.64% 0.044mg	24.3% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.53% 0.072mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.39% 0.063mg	14.3% 2.3mg	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	11.2% 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	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	20% 3.03mg	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	Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	Recommended Dietary Allowance
Calcium	0.87% 8.74mg	9.7% 97mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	13.3% 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	2.2% 0.17mg	15.4% 1.23mg	8mg per day for Men 19-50 years
Magnesium	0.69% 2.9mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	0.8% 0.018mg	35.5% 0.82mg	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	17.8% 125mg	700mg per day for Men 19-50 years
Potassium	1.03% 35mg	5.85% 199mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	7.2% 108mg	55% 825mg	1500mg per day for Men 19-50 years
Zinc	0.26% 0.029mg	8.53% 0.94mg	11mg per day for Men 19-50 years
Water	0.029% 1.1g	1.4% 52.4g	3700g per day for Men 19-50 years

Cookies, Gluten-free, Lemon Wafer VS Whole Grain Gluten-free Bread Made With Tapioca Starch And Brown Rice Flour Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cookies, gluten-free, lemon wafer or Whole Grain gluten-free Bread made with tapioca starch and brown rice flour?

Lets compare vitamin content per 500 calories of Cookies, gluten-free, lemon wafer vs Whole Grain gluten-free Bread made with tapioca starch and brown rice flour:

• 500 kcal of Whole Grain gluten-free Bread made with tapioca starch and brown rice flour contain 6.7 times more Vitamin B1, 7.2 times more Vitamin B2, 36.2 times more Vitamin B3 and more Vitamin B6 than Cookies, gluten-free, lemon wafer.
• 500 calories of Cookies, gluten-free, lemon wafer have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B6

Comparing minerals per 500 calories for Cookies, gluten-free, lemon wafer vs Whole Grain gluten-free Bread made with tapioca starch and brown rice flour:

• 500 kcal of Whole Grain gluten-free Bread made with tapioca starch and brown rice flour contain more Copper, 7 times more Iron, 17.2 times more Magnesium, 44.3 times more Manganese, 3.3 times more Phosphorus and 7.7 times more Sodium than Cookies, gluten-free, lemon wafer.
• 500 calories of Cookies, gluten-free, lemon wafer lack sufficient amounts of Copper, Iron, Magnesium, Manganese and Phosphorus
• Both Cookies, gluten-free, lemon wafer as well as Whole Grain gluten-free Bread made with tapioca starch and brown rice flour lack sufficient amounts of Calcium, Potassium and Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cookies, gluten-free, lemon wafer have 1.6 times more Fat, 23.7 times more Saturated Fat and 2.6 times more Sugars than Whole Grain gluten-free Bread made with tapioca starch and brown rice flour.
• While 500 kcal of Whole Grain gluten-free Bread made with tapioca starch and brown rice flour contain 14.2 times more Omega 3, more Fiber and more Protein than Cookies, gluten-free, lemon wafer.
• Both Cookies, gluten-free, lemon wafer and Whole Grain gluten-free Bread made with tapioca starch and brown rice flour offer comparable quantities of Energy, Omega 6 and Carbohydrate per 500 calories.
• 500 calories of Cookies, gluten-free, lemon wafer provide inadequate amounts of Omega 3, Fiber and Protein