Comparing Nutrients in 5 ounces Cookies, chocolate, made with rice cereal VS Cookies, gluten-free, lemon wafer

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate, made with rice cereal	3%	40%	57%
Cookies, gluten-free, lemon wafer	0%	42%	58%

Macro Nutrients

	Cookies, chocolate, made with rice cereal	Cookies, gluten-free, lemon wafer	Recommended Dietary Allowance
Energy	21.5% 624kcal	25% 730kcal	2900kcal per day for Men 19-50 years
Fat	28.3% 27.4g	35.3% 34.3g	97g per day for Men 19-50 years
Saturated Fat	50% 16g	46.5% 15g	32g per day for Men 19-50 years
Omega 3	13.6% 0.22g	8.7% 0.14g	1.6g per day for Men 19-50 years
Omega 6	24% 4.05g	21.3% 3.62g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	69% 89.7g	81% 105g	130g per day for Men 19-50 years
Sugars	79% 57g	82.7% 60g	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	NA	0% 0g	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 60g	g per day for Men 19-50 years
Fiber	5.97% 2.27g	0% 0g	38g per day for Men 19-50 years
Protein	8.18% 4.58g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate, made with rice cereal	Cookies, gluten-free, lemon wafer	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41% 0.49mg	5.3% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.7% 0.57mg	8.07% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.4% 5mg	0.58% 0.092mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.8% 0.46mg	0% 0mg	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	8.5% 34μg	0% 0μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.13% 0.099μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	18.5% 2.78mg	29.5% 4.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.72% 5.67μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate, made with rice cereal	Cookies, gluten-free, lemon wafer	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	1.28% 12.8mg	1000mg per day for Men 19-50 years
Copper	28.3% 0.26mg	0% 0mg	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	44% 3.53mg	3.2% 0.26mg	8mg per day for Men 19-50 years
Magnesium	13% 54mg	1% 4.25mg	420mg per day for Men 19-50 years
Manganese	NA	1.17% 0.027mg	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	19.4% 136mg	7.9% 55.3mg	700mg per day for Men 19-50 years
Potassium	9.46% 322mg	1.5% 51mg	3400mg per day for Men 19-50 years
Selenium	24% 13μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	20% 298mg	10.5% 157mg	1500mg per day for Men 19-50 years
Zinc	8.63% 0.95mg	0.39% 0.043mg	11mg per day for Men 19-50 years
Water	0.5% 18.5g	0.043% 1.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, chocolate, made with rice cereal VS Cookies, gluten-free, lemon wafer per 5 oz

Compare the macro and micronutrient content in 5 oz of Cookies, chocolate, made with rice cereal versus 5 oz of Cookies, gluten-free, lemon wafer to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cookies, chocolate, made with rice cereal vs Cookies, gluten-free, lemon wafer:

• 5 ounces of Cookies, chocolate, made with rice cereal have 7.7 times more Vitamin B1, 5.4 times more Vitamin B2, 54.4 times more Vitamin B3, more Vitamin B6 and more Vitamin B9 than Cookies, gluten-free, lemon wafer.
• While 5 oz of Cookies, gluten-free, lemon wafer contain 1.6 times more Vitamin E than Cookies, chocolate, made with rice cereal.
• 5 ounces of Cookies, gluten-free, lemon wafer have insufficient amounts of Vitamin B3, Vitamin B6 and Vitamin B9

Comparing minerals per 5 ounces for Cookies, chocolate, made with rice cereal vs Cookies, gluten-free, lemon wafer:

• 5 ounces of Cookies, chocolate, made with rice cereal have 3.6 times more Calcium, more Copper, 13.8 times more Iron, 12.7 times more Magnesium, 2.5 times more Phosphorus, 6.3 times more Potassium, more Selenium, 1.9 times more Sodium and 22.3 times more Zinc than Cookies, gluten-free, lemon wafer.
• 5 ounces of Cookies, gluten-free, lemon wafer lack sufficient amounts of Calcium, Copper, Magnesium, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cookies, chocolate, made with rice cereal have 1.6 times more Omega 3, more Fiber and more Protein than Cookies, gluten-free, lemon wafer.
• Both Cookies, chocolate, made with rice cereal and Cookies, gluten-free, lemon wafer offer comparable quantities of Energy, Fat, Saturated Fat, Omega 6, Carbohydrate and Sugars per five ounces.
• 5 ounces of Cookies, gluten-free, lemon wafer provide inadequate amounts of Fiber and Protein