Comparing Nutrients in 500 calories Cookies, gluten-free, lemon wafer VS Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch

Weight per 500 calories

• Cookies, gluten-free, lemon wafer: 97g
• Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch: 161g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	24.2% 23.5g	10.6% 10.3g	97g per day for Men 19-50 years
Saturated Fat	32% 10g	NA	32g per day for Men 19-50 years
Omega 3	5.95% 0.095g	NA	1.6g per day for Men 19-50 years
Omega 6	14.6% 2.5g	NA	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	55.6% 72.2g	68.4% 89g	130g per day for Men 19-50 years
Sugars	56.7% 41g	21.2% 15.4g	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	0.78% 0.56g	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	% 0.77g	g per day for Men 19-50 years
Sucrose	% 41g	% 0g	g per day for Men 19-50 years
Fiber	0% 0g	15.3% 5.8g	38g per day for Men 19-50 years
Protein	0% 0g	23% 13g	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	3.64% 0.044mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.53% 0.072mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.39% 0.063mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	16% 0.81mg	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	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	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch	Recommended Dietary Allowance
Calcium	0.87% 8.74mg	13.2% 132mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	15% 0.13mg	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	15.7% 1.26mg	8mg per day for Men 19-50 years
Magnesium	0.69% 2.9mg	17% 71mg	420mg per day for Men 19-50 years
Manganese	0.8% 0.018mg	56% 1.3mg	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	29% 203mg	700mg per day for Men 19-50 years
Potassium	1.03% 35mg	7.64% 260mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	7.2% 108mg	76% 1140mg	1500mg per day for Men 19-50 years
Zinc	0.26% 0.029mg	10.3% 1.13mg	11mg per day for Men 19-50 years
Water	0.029% 1.1g	1.23% 45.6g	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 500 Kcal

Discover which food has more nutrients per 500 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 500 calories of Cookies, gluten-free, lemon wafer vs Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch:

• 500 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.
• 500 calories of Cookies, gluten-free, lemon wafer have insufficient amounts of Vitamin B5

Comparing minerals per 500 calories for Cookies, gluten-free, lemon wafer vs Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch:

• 500 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.
• 500 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 500 calories.

Comparison of macro-nutrients per 500 calories:

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