Comparing Nutrients in 100 grams 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	17.8% 515kcal	8.55% 248kcal	2900kcal per day for Men 19-50 years
Fat	25% 24g	5.4% 5.24g	97g per day for Men 19-50 years
Saturated Fat	33% 10.5g	3.05% 0.98g	32g per day for Men 19-50 years
Omega 3	6.13% 0.098g	0.94% 0.015g	1.6g per day for Men 19-50 years
Omega 6	15% 2.56g	2.9% 0.5g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57.2% 74.4g	35.2% 45.8g	130g per day for Men 19-50 years
Sugars	58.4% 42.3g	4.87% 3.53g	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	1.4% 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	% 0.99g	g per day for Men 19-50 years
Sucrose	% 42.3g	% 0g	g per day for Men 19-50 years
Fiber	0% 0g	11.3% 4.3g	38g per day for Men 19-50 years
Protein	0% 0g	7.7% 4.3g	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	3.75% 0.045mg	31.3% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.7% 0.074mg	39% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.41% 0.065mg	17.3% 2.78mg	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	5.6% 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	0% 0μg	9% 36μg	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	21% 3.12mg	4% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.25% 0.3μg	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	0.9% 9mg	14% 138mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	8.33% 0.075mg	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	2.25% 0.18mg	33% 2.63mg	8mg per day for Men 19-50 years
Magnesium	0.71% 3mg	2.86% 12mg	420mg per day for Men 19-50 years
Manganese	0.83% 0.019mg	9.13% 0.21mg	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	5.57% 39mg	7.3% 51mg	700mg per day for Men 19-50 years
Potassium	1.06% 36mg	2.2% 75mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0.73% 0.4μg	55μg per day for Men 19-50 years
Sodium	7.4% 111mg	29.8% 447mg	1500mg per day for Men 19-50 years
Zinc	0.27% 0.03mg	4.36% 0.48mg	11mg per day for Men 19-50 years
Water	0.03% 1.12g	1.16% 43g	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 100 g

Compare the macro and micronutrient content in 100 g of Cookies, gluten-free, lemon wafer versus 100 g 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 100 grams of Cookies, gluten-free, lemon wafer vs White Gluten-free Bread made with rice flour, corn starch or tapioca:

• 100 grams 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 100 g 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.
• 100 grams of Cookies, gluten-free, lemon wafer have insufficient amounts of Vitamin B3, Vitamin B6 and Vitamin B9

Comparing minerals per 100 grams for Cookies, gluten-free, lemon wafer vs White Gluten-free Bread made with rice flour, corn starch or tapioca:

• 100 g 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.
• 100 grams 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 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams 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 100 g 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.
• 100 grams of Cookies, gluten-free, lemon wafer provide inadequate amounts of Fiber and Protein
• 100 grams of White Gluten-free Bread made with rice flour, corn starch or tapioca provide inadequate amounts of Omega 3