Comparing Nutrients in 100 grams 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	17.8% 515kcal	18.7% 541kcal	2900kcal per day for Men 19-50 years
Fat	25% 24g	31.4% 30.4g	97g per day for Men 19-50 years
Saturated Fat	33% 10.5g	48% 15.3g	32g per day for Men 19-50 years
Omega 3	6.13% 0.098g	7.75% 0.12g	1.6g per day for Men 19-50 years
Omega 6	15% 2.56g	12.6% 2.13g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	57.2% 74.4g	48.3% 63g	130g per day for Men 19-50 years
Sugars	58.4% 42.3g	56.5% 41g	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	% 42.3g	% 37g	g per day for Men 19-50 years
Fiber	0% 0g	4.2% 1.6g	38g per day for Men 19-50 years
Protein	0% 0g	7.25% 4.06g	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	3.75% 0.045mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.7% 0.074mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.41% 0.065mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	8.6% 0.43mg	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	21% 3.12mg	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	0.9% 9mg	11% 109mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	28.8% 0.26mg	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	46% 3.67mg	8mg per day for Men 19-50 years
Magnesium	0.71% 3mg	9.76% 41mg	420mg per day for Men 19-50 years
Manganese	0.83% 0.019mg	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	5.57% 39mg	20.6% 144mg	700mg per day for Men 19-50 years
Potassium	1.06% 36mg	10% 340mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	7.4% 111mg	8.13% 122mg	1500mg per day for Men 19-50 years
Zinc	0.27% 0.03mg	7.1% 0.78mg	11mg per day for Men 19-50 years
Water	0.03% 1.12g	0.037% 1.37g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams 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 100 grams 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 100 g.

Comparison of macro-nutrients per 100 grams:

• 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 100 g.
• Both Cookies, gluten-free, lemon wafer as well as Cookies, gluten-free, chocolate wafer have insufficient amounts of Fructose, Glucose and Sucrose in 100 g.