Comparing Nutrients in 5 ounces Cookies, gluten-free, lemon wafer VS Cookies, gluten-free, chocolate wafer

Macros Ratio

	Protein	Fat	Carbs
Cookies, gluten-free, lemon wafer	0%	42%	58%
Cookies, gluten-free, chocolate wafer	3%	51%	46%

Macro Nutrients

	Cookies, gluten-free, lemon wafer	Cookies, gluten-free, chocolate wafer	Recommended Dietary Allowance
Energy	25% 730kcal	26.4% 767kcal	2900kcal per day for Men 19-50 years
Fat	35.3% 34.3g	44.5% 43g	97g per day for Men 19-50 years
Saturated Fat	46.5% 15g	67.8% 21.7g	32g per day for Men 19-50 years
Omega 3	8.7% 0.14g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	21.3% 3.62g	17.8% 3.02g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	81% 105g	68.5% 89g	130g per day for Men 19-50 years
Sugars	82.7% 60g	80% 58g	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% 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	% 0g	% 0g	g per day for Men 19-50 years
Sucrose	% 60g	% 52.6g	g per day for Men 19-50 years
Fiber	0% 0g	5.97% 2.27g	38g per day for Men 19-50 years
Protein	0% 0g	10.3% 5.75g	56g per day for Men 19-50 years

Vitamins

	Cookies, gluten-free, lemon wafer	Cookies, gluten-free, chocolate wafer	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.3% 0.064mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.07% 0.1mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.58% 0.092mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	12% 0.61mg	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	29.5% 4.42mg	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	Cookies, gluten-free, chocolate wafer	Recommended Dietary Allowance
Calcium	1.28% 12.8mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	40.8% 0.37mg	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	3.2% 0.26mg	65% 5.2mg	8mg per day for Men 19-50 years
Magnesium	1% 4.25mg	14% 58mg	420mg per day for Men 19-50 years
Manganese	1.17% 0.027mg	25.3% 0.58mg	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	7.9% 55.3mg	29% 204mg	700mg per day for Men 19-50 years
Potassium	1.5% 51mg	14% 482mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	10.5% 157mg	11.5% 173mg	1500mg per day for Men 19-50 years
Zinc	0.39% 0.043mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	0.043% 1.6g	0.052% 1.94g	3700g per day for Men 19-50 years

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

• Cookies, gluten-free, chocolate wafer contain more Vitamin B5 than Cookies, gluten-free, lemon wafer.

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

• Cookies, gluten-free, chocolate wafer contain 12.1 times more Calcium, more Copper, 20.4 times more Iron, 13.7 times more Magnesium, 21.6 times more Manganese, 3.7 times more Phosphorus, 9.4 times more Potassium and 26 times more Zinc than Cookies, gluten-free, lemon wafer.
• Both Cookies, gluten-free, lemon wafer and Cookies, gluten-free, chocolate wafer have similar amounts of Sodium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Cookies, gluten-free, chocolate wafer contain 1.3 times more Fat, 1.5 times more Saturated Fat, 1.3 times more Omega 3, more Fiber and more Protein than Cookies, gluten-free, lemon wafer.
• Both Cookies, gluten-free, lemon wafer and Cookies, gluten-free, chocolate wafer have similar amounts of Energy, Omega 6, Carbohydrate and Sugars per 5 oz.
• Both Cookies, gluten-free, lemon wafer as well as Cookies, gluten-free, chocolate wafer have insufficient amounts of Fructose, Glucose and Sucrose in 5 oz.