Comparing Nutrients in 7 ounces Cookies, gluten-free, lemon wafer VS White Gluten-free Bread made with rice flour, corn starch or tapioca

Macros Ratio

	Protein	Fat	Carbs
Cookies, gluten-free, lemon wafer	0%	42%	58%
White Gluten-free Bread made with rice flour, corn starch or tapioca	7%	19%	74%

Macro Nutrients

	Cookies, gluten-free, lemon wafer	White Gluten-free Bread made with rice flour, corn starch or tapioca	Recommended Dietary Allowance
Energy	35.2% 1022kcal	17% 492kcal	2900kcal per day for Men 19-50 years
Fat	49.5% 48g	10.7% 10.4g	97g per day for Men 19-50 years
Saturated Fat	65% 21g	6.06% 1.94g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	30% 5.07g	5.8% 0.98g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	114% 148g	70% 91g	130g per day for Men 19-50 years
Sugars	116% 84g	9.66% 7g	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	2.76% 2g	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	% 1.96g	g per day for Men 19-50 years
Sucrose	% 84g	% 0g	g per day for Men 19-50 years
Fiber	0% 0g	22.5% 8.53g	38g per day for Men 19-50 years
Protein	0% 0g	15.3% 8.55g	56g per day for Men 19-50 years

Vitamins

	Cookies, gluten-free, lemon wafer	White Gluten-free Bread made with rice flour, corn starch or tapioca	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.44% 0.089mg	62% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.3% 0.15mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.81% 0.13mg	34.4% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	11% 0.14mg	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	18% 71.4μg	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	41.3% 6.2mg	7.94% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, gluten-free, lemon wafer	White Gluten-free Bread made with rice flour, corn starch or tapioca	Recommended Dietary Allowance
Calcium	1.8% 18mg	27.4% 274mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	16.5% 0.15mg	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	4.47% 0.36mg	65.2% 5.2mg	8mg per day for Men 19-50 years
Magnesium	1.4% 5.95mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	1.64% 0.038mg	18% 0.42mg	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	11% 77.4mg	14.5% 101mg	700mg per day for Men 19-50 years
Potassium	2.1% 71.4mg	4.38% 149mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	14.7% 220mg	59% 887mg	1500mg per day for Men 19-50 years
Zinc	0.54% 0.06mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	0.06% 2.22g	2.3% 85.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, gluten-free, lemon wafer VS White Gluten-free Bread made with rice flour, corn starch or tapioca per 7 oz

Compare the macro and micronutrient content in 7 oz of Cookies, gluten-free, lemon wafer versus 7 oz of White Gluten-free Bread made with rice flour, corn starch or tapioca to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cookies, gluten-free, lemon wafer vs White Gluten-free Bread made with rice flour, corn starch or tapioca:

• 7 ounces of Cookies, gluten-free, lemon wafer have 5.2 times more Vitamin E than White Gluten-free Bread made with rice flour, corn starch or tapioca.
• While 7 oz of White Gluten-free Bread made with rice flour, corn starch, and/or tapioca contain 8.3 times more Vitamin B1, 6.8 times more Vitamin B2, 42.7 times more Vitamin B3, more Vitamin B6 and more Vitamin B9 than Cookies, gluten-free, lemon wafer.
• 7 ounces of Cookies, gluten-free, lemon wafer have insufficient amounts of Vitamin B3, Vitamin B6 and Vitamin B9

Comparing minerals per 7 ounces for Cookies, gluten-free, lemon wafer vs White Gluten-free Bread made with rice flour, corn starch or tapioca:

• 7 oz of White Gluten-free Bread made with rice flour, corn starch, and/or tapioca contain 15.3 times more Calcium, more Copper, 14.6 times more Iron, 4 times more Magnesium, 11.1 times more Manganese, 1.3 times more Phosphorus, 2.1 times more Potassium, 4 times more Sodium and 16 times more Zinc than Cookies, gluten-free, lemon wafer.
• 7 ounces of Cookies, gluten-free, lemon wafer lack sufficient amounts of Calcium, Copper, Magnesium, Manganese, Potassium and Zinc
• Both Cookies, gluten-free, lemon wafer as well as White Gluten-free Bread made with rice flour, corn starch, and/or tapioca lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cookies, gluten-free, lemon wafer have 2.1 times more Energy, 4.6 times more Fat, 10.7 times more Saturated Fat, 6.5 times more Omega 3, 5.2 times more Omega 6, 1.6 times more Carbohydrate and 12 times more Sugars than White Gluten-free Bread made with rice flour, corn starch or tapioca.
• While 7 oz of White Gluten-free Bread made with rice flour, corn starch, and/or tapioca contain more Fiber and more Protein than Cookies, gluten-free, lemon wafer.
• 7 ounces of Cookies, gluten-free, lemon wafer provide inadequate amounts of Fiber and Protein
• 7 ounces of White Gluten-free Bread made with rice flour, corn starch or tapioca provide inadequate amounts of Omega 3