Comparing Nutrients in 7 ounces Cookies, gluten-free, lemon wafer VS Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch

Macros Ratio

	Protein	Fat	Carbs
Cookies, gluten-free, lemon wafer	0%	42%	58%
Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch	10%	19%	71%

Macro Nutrients

	Cookies, gluten-free, lemon wafer	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch	Recommended Dietary Allowance
Energy	35.2% 1022kcal	21.2% 615kcal	2900kcal per day for Men 19-50 years
Fat	49.5% 48g	13% 12.7g	97g per day for Men 19-50 years
Saturated Fat	65% 21g	NA	32g per day for Men 19-50 years
Omega 3	12% 0.19g	NA	1.6g per day for Men 19-50 years
Omega 6	30% 5.07g	NA	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	114% 148g	84% 109g	130g per day for Men 19-50 years
Sugars	116% 84g	26% 19g	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	0.96% 0.69g	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	% 0.95g	g per day for Men 19-50 years
Sucrose	% 84g	% 0g	g per day for Men 19-50 years
Fiber	0% 0g	19% 7.14g	38g per day for Men 19-50 years
Protein	0% 0g	28.3% 16g	56g per day for Men 19-50 years

Vitamins

	Cookies, gluten-free, lemon 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	7.44% 0.089mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.3% 0.15mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.81% 0.13mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	20% 0.99mg	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	41.3% 6.2mg	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	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch	Recommended Dietary Allowance
Calcium	1.8% 18mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	18.3% 0.16mg	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	19.3% 1.55mg	8mg per day for Men 19-50 years
Magnesium	1.4% 5.95mg	20.8% 87.3mg	420mg per day for Men 19-50 years
Manganese	1.64% 0.038mg	69% 1.6mg	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	35.7% 250mg	700mg per day for Men 19-50 years
Potassium	2.1% 71.4mg	9.4% 319mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	14.7% 220mg	94% 1403mg	1500mg per day for Men 19-50 years
Zinc	0.54% 0.06mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	0.06% 2.22g	1.5% 56g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, gluten-free, lemon wafer VS Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch per 7 oz

Compare the macro and micronutrient content in 7 oz of Cookies, gluten-free, lemon wafer versus 7 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 7 ounces of Cookies, gluten-free, lemon wafer vs Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch:

• 7 oz of Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch contain more Vitamin B5 than Cookies, gluten-free, lemon wafer.
• 7 ounces of Cookies, gluten-free, lemon wafer have insufficient amounts of Vitamin B5

Comparing minerals per 7 ounces for Cookies, gluten-free, lemon wafer vs Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch:

• 7 oz of Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch contain 9.1 times more Calcium, more Copper, 4.3 times more Iron, 14.7 times more Magnesium, 42.1 times more Manganese, 3.2 times more Phosphorus, 4.5 times more Potassium, 6.4 times more Sodium and 23.3 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

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cookies, gluten-free, lemon wafer have 1.7 times more Energy, 3.8 times more Fat, 1.4 times more Carbohydrate and 4.4 times more Sugars than Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch.
• While 7 oz of Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch 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