Comparing Nutrients in 5 ounces Cookies, gluten-free, chocolate wafer VS Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch

Macros Ratio

	Protein	Fat	Carbs
Cookies, gluten-free, chocolate wafer	3%	51%	46%
Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch	10%	19%	71%

Macro Nutrients

	Cookies, gluten-free, chocolate wafer	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch	Recommended Dietary Allowance
Energy	26.4% 767kcal	15% 439kcal	2900kcal per day for Men 19-50 years
Fat	44.5% 43g	9.35% 9.07g	97g per day for Men 19-50 years
Saturated Fat	67.8% 21.7g	NA	32g per day for Men 19-50 years
Omega 3	11% 0.18g	NA	1.6g per day for Men 19-50 years
Omega 6	17.8% 3.02g	NA	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	68.5% 89g	60% 78g	130g per day for Men 19-50 years
Sugars	80% 58g	18.6% 13.5g	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	0.68% 0.5g	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	% 0.68g	g per day for Men 19-50 years
Sucrose	% 52.6g	% 0g	g per day for Men 19-50 years
Fiber	5.97% 2.27g	13.4% 5.1g	38g per day for Men 19-50 years
Protein	10.3% 5.75g	20.2% 11.3g	56g per day for Men 19-50 years

Vitamins

	Cookies, gluten-free, chocolate 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	NA	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.61mg	14% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	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	NA	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, chocolate wafer	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch	Recommended Dietary Allowance
Calcium	15.5% 155mg	11.6% 116mg	1000mg per day for Men 19-50 years
Copper	40.8% 0.37mg	13% 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	65% 5.2mg	14% 1.1mg	8mg per day for Men 19-50 years
Magnesium	14% 58mg	15% 62.4mg	420mg per day for Men 19-50 years
Manganese	25.3% 0.58mg	49.3% 1.13mg	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	29% 204mg	25.5% 179mg	700mg per day for Men 19-50 years
Potassium	14% 482mg	6.7% 228mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	11.5% 173mg	67% 1002mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	9.02% 0.99mg	11mg per day for Men 19-50 years
Water	0.052% 1.94g	1.1% 40g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, gluten-free, chocolate wafer VS Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch per 5 oz

Compare the macro and micronutrient content in 5 oz of Cookies, gluten-free, chocolate wafer versus 5 oz of Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cookies, gluten-free, chocolate wafer vs Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch:

• Both Cookies, gluten-free, chocolate wafer and Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch have similar amounts of vitamins per 5 oz
• Both Cookies, gluten-free, chocolate wafer and Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch provide similar amounts of Vitamin B5 per five ounces.

Comparing minerals per 5 ounces for Cookies, gluten-free, chocolate wafer vs Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch:

• 5 ounces of Cookies, gluten-free, chocolate wafer have 1.3 times more Calcium, 3.1 times more Copper, 4.7 times more Iron and 2.1 times more Potassium than Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch.
• While 5 oz of Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch contain 1.9 times more Manganese and 5.8 times more Sodium than Cookies, gluten-free, chocolate wafer.
• Both Cookies, gluten-free, chocolate wafer and Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch contain similar levels of Magnesium, Phosphorus and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cookies, gluten-free, chocolate wafer have 1.7 times more Energy, 4.8 times more Fat and 4.3 times more Sugars than Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch.
• While 5 oz of Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch contain 2.3 times more Fiber and 2 times more Protein than Cookies, gluten-free, chocolate wafer.
• Both Cookies, gluten-free, chocolate wafer and Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch offer comparable quantities of Carbohydrate per five ounces.