Comparing Nutrients in 7 ounces Cookies, gluten-free, chocolate wafer VS Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch

Macros Ratio

	Protein	Fat	Carbs
Cookies, gluten-free, chocolate wafer	3%	51%	46%
Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch	6%	10%	84%

Macro Nutrients

	Cookies, gluten-free, chocolate wafer	Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch	Recommended Dietary Allowance
Energy	37% 1074kcal	16.4% 474kcal	2900kcal per day for Men 19-50 years
Fat	62.2% 60.4g	5.42% 5.26g	97g per day for Men 19-50 years
Saturated Fat	95% 30.4g	1.33% 0.43g	32g per day for Men 19-50 years
Omega 3	15.4% 0.25g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	25% 4.23g	7.13% 1.2g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	77% 100g	130g per day for Men 19-50 years
Sugars	112% 81.3g	19% 13.6g	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	5.64% 4.1g	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	% 4.13g	g per day for Men 19-50 years
Sucrose	% 73.6g	% 0g	g per day for Men 19-50 years
Fiber	8.36% 3.18g	26.6% 10g	38g per day for Men 19-50 years
Protein	14.4% 8.06g	12% 6.63g	56g per day for Men 19-50 years

Vitamins

	Cookies, gluten-free, chocolate wafer	Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	73.3% 0.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	48% 7.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	5.65% 0.073mg	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	3.97% 16μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, gluten-free, chocolate wafer	Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch	Recommended Dietary Allowance
Calcium	21.6% 216mg	35.7% 357mg	1000mg per day for Men 19-50 years
Copper	57% 0.51mg	21% 0.19mg	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	91% 7.3mg	88.6% 7.1mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.4mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	35.5% 0.82mg	18% 0.41mg	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	41% 286mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	20% 675mg	4.44% 151mg	3400mg per day for Men 19-50 years
Selenium	NA	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	16% 242mg	78.5% 1177mg	1500mg per day for Men 19-50 years
Zinc	14% 1.55mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	0.073% 2.7g	2.25% 83.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, gluten-free, chocolate wafer VS Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch per 7 oz

Compare the macro and micronutrient content in 7 oz of Cookies, gluten-free, chocolate wafer versus 7 oz of Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cookies, gluten-free, chocolate wafer vs Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch:

• Both Cookies, gluten-free, chocolate wafer and Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch have similar amounts of vitamins per 7 oz

Comparing minerals per 7 ounces for Cookies, gluten-free, chocolate wafer vs Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch:

• 7 ounces of Cookies, gluten-free, chocolate wafer have 2.7 times more Copper, 3.2 times more Magnesium, 2 times more Manganese, 2.9 times more Phosphorus, 4.5 times more Potassium and 1.4 times more Zinc than Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch.
• While 7 oz of Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch contain 1.7 times more Calcium and 4.9 times more Sodium than Cookies, gluten-free, chocolate wafer.
• Both Cookies, gluten-free, chocolate wafer and Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch contain similar levels of Iron per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cookies, gluten-free, chocolate wafer have 2.3 times more Energy, 11.5 times more Fat, 71.2 times more Saturated Fat, 6.2 times more Omega 3, 3.5 times more Omega 6, 1.2 times more Carbohydrate, 6 times more Sugars and 1.2 times more Protein than Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch.
• While 7 oz of Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch contain more Fructose and 3.2 times more Fiber than Cookies, gluten-free, chocolate wafer.
• 7 ounces of Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch provide inadequate amounts of Omega 3