Comparing Nutrients in 100 grams Cookies, gluten-free, lemon wafer VS Cookies, gluten-free, vanilla sandwich, with creme filling

Macros Ratio

	Protein	Fat	Carbs
Cookies, gluten-free, lemon wafer	0%	42%	58%
Cookies, gluten-free, vanilla sandwich, with creme filling	2%	37%	61%

Macro Nutrients

	Cookies, gluten-free, lemon wafer	Cookies, gluten-free, vanilla sandwich, with creme filling	Recommended Dietary Allowance
Energy	17.8% 515kcal	17% 493kcal	2900kcal per day for Men 19-50 years
Fat	25% 24g	21% 20.5g	97g per day for Men 19-50 years
Saturated Fat	33% 10.5g	22% 7g	32g per day for Men 19-50 years
Omega 3	6.13% 0.098g	27% 0.43g	1.6g per day for Men 19-50 years
Omega 6	15% 2.56g	14% 2.4g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	57.2% 74.4g	57.4% 74.6g	130g per day for Men 19-50 years
Sugars	58.4% 42.3g	64.4% 46.7g	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	0.52% 0.38g	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	% 0.88g	g per day for Men 19-50 years
Sucrose	% 42.3g	% 45.4g	g per day for Men 19-50 years
Fiber	0% 0g	1.3% 0.5g	38g per day for Men 19-50 years
Protein	0% 0g	4.75% 2.66g	56g per day for Men 19-50 years

Vitamins

	Cookies, gluten-free, lemon wafer	Cookies, gluten-free, vanilla sandwich, with creme filling	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	NA	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, vanilla sandwich, with creme filling	Recommended Dietary Allowance
Calcium	0.9% 9mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	5% 0.045mg	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	4.25% 0.34mg	8mg per day for Men 19-50 years
Magnesium	0.71% 3mg	3.1% 13mg	420mg per day for Men 19-50 years
Manganese	0.83% 0.019mg	9.83% 0.23mg	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	5.57% 39mg	700mg per day for Men 19-50 years
Potassium	1.06% 36mg	3.1% 105mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	7.4% 111mg	13.4% 201mg	1500mg per day for Men 19-50 years
Zinc	0.27% 0.03mg	2.1% 0.23mg	11mg per day for Men 19-50 years
Water	0.03% 1.12g	0.045% 1.67g	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, vanilla sandwich, with creme filling:

Both Cookies, gluten-free, lemon wafer and Cookies, gluten-free, vanilla sandwich, with creme filling have similar amounts of vitamins per 100 g

Comparing minerals per 100 grams for Cookies, gluten-free, lemon wafer vs Cookies, gluten-free, vanilla sandwich, with creme filling:

• Cookies, gluten-free, vanilla sandwich, with creme filling contain 1.6 times more Calcium, more Copper, 1.9 times more Iron, 4.3 times more Magnesium, 11.9 times more Manganese, 2.9 times more Potassium, 1.8 times more Sodium and 7.7 times more Zinc than Cookies, gluten-free, lemon wafer.
• Both Cookies, gluten-free, lemon wafer and Cookies, gluten-free, vanilla sandwich, with creme filling have similar amounts of Phosphorus per 100 g.

Comparison of macro-nutrients per 100 grams:

• Cookies, gluten-free, lemon wafer have 1.5 times more Saturated Fat than Cookies, gluten-free, vanilla sandwich, with creme filling.
• While Cookies, gluten-free, vanilla sandwich, with creme filling contain 4.4 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, vanilla sandwich, with creme filling have similar amounts of Energy, Fat, Omega 6, Carbohydrate and Sugars per 100 g.
• Both Cookies, gluten-free, lemon wafer as well as Cookies, gluten-free, vanilla sandwich, with creme filling have insufficient amounts of Fructose, Glucose and Sucrose in 100 g.