Comparing Nutrients in 100 calories Cookies, gluten-free, lemon wafer VS White Gluten-free Bread made with rice flour, corn starch or tapioca

Weight per 100 calories

• Cookies, gluten-free, lemon wafer: 19.4g
• White Gluten-free Bread made with rice flour, corn starch or tapioca: 40.3g

Cookies, gluten-free, lemon wafer have 2.1 times more energy per 100g than White Gluten-free Bread made with rice flour, corn starch or tapioca. It has very high energy density when compared to other foods. White Gluten-free Bread made with rice flour, corn starch, and/or tapioca having above average energy density.

Discover which food has more nutrients per 100 calories - Cookies, gluten-free, lemon wafer or 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	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	4.84% 4.7g	2.18% 2.1g	97g per day for Men 19-50 years
Saturated Fat	6.37% 2.04g	1.23% 0.39g	32g per day for Men 19-50 years
Omega 3	1.2% 0.019g	0.38% 0.006g	1.6g per day for Men 19-50 years
Omega 6	2.92% 0.5g	1.18% 0.2g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.4g	14% 18.5g	130g per day for Men 19-50 years
Sugars	11.3% 8.2g	1.96% 1.42g	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	0.56% 0.41g	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	% 0.4g	g per day for Men 19-50 years
Sucrose	% 8.2g	% 0g	g per day for Men 19-50 years
Fiber	0% 0g	4.56% 1.73g	38g per day for Men 19-50 years
Protein	0% 0g	3.1% 1.74g	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	0.73% 0.009mg	12.6% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.1% 0.014mg	15.7% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.079% 0.013mg	7% 1.1mg	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	2.26% 0.029mg	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	3.63% 14.5μg	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	4.04% 0.61mg	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.1% 0.12μg	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	0.17% 1.75mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	3.36% 0.03mg	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	0.44% 0.035mg	13.3% 1.06mg	8mg per day for Men 19-50 years
Magnesium	0.14% 0.58mg	1.15% 4.84mg	420mg per day for Men 19-50 years
Manganese	0.16% 0.004mg	3.7% 0.085mg	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	1.1% 7.57mg	2.94% 20.6mg	700mg per day for Men 19-50 years
Potassium	0.21% 7mg	0.89% 30.2mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0.29% 0.16μg	55μg per day for Men 19-50 years
Sodium	1.44% 21.6mg	12% 180mg	1500mg per day for Men 19-50 years
Zinc	0.053% 0.006mg	1.76% 0.19mg	11mg per day for Men 19-50 years
Water	0.006% 0.22g	0.47% 17.3g	3700g per day for Men 19-50 years

Cookies, Gluten-free, Lemon Wafer VS White Gluten-free Bread Made With Rice Flour, Corn Starch Or Tapioca Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Cookies, gluten-free, lemon wafer or White Gluten-free Bread made with rice flour, corn starch or tapioca?

Lets compare vitamin content per 100 calories of Cookies, gluten-free, lemon wafer vs White Gluten-free Bread made with rice flour, corn starch or tapioca:

• 100 calories of Cookies, gluten-free, lemon wafer have 2.5 times more Vitamin E than White Gluten-free Bread made with rice flour, corn starch or tapioca.
• While 100 kcal of White Gluten-free Bread made with rice flour, corn starch, and/or tapioca contain 17.3 times more Vitamin B1, 14.2 times more Vitamin B2, 88.7 times more Vitamin B3, more Vitamin B6 and more Vitamin B9 than Cookies, gluten-free, lemon wafer.
• 100 calories of Cookies, gluten-free, lemon wafer have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B9
• 100 calories of White Gluten-free Bread made with rice flour, corn starch or tapioca have insufficient amounts of Vitamin E

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

• 100 kcal of White Gluten-free Bread made with rice flour, corn starch, and/or tapioca contain 31.8 times more Calcium, more Copper, 30.3 times more Iron, 23 times more Manganese, 2.7 times more Phosphorus and 8.4 times more Sodium than Cookies, gluten-free, lemon wafer.
• 100 calories of Cookies, gluten-free, lemon wafer lack sufficient amounts of Calcium, Copper, Iron, Manganese and Phosphorus
• 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 Magnesium, Potassium, Selenium and Zinc in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Cookies, gluten-free, lemon wafer have 2.2 times more Fat, 5.2 times more Saturated Fat, 2.5 times more Omega 6 and 5.8 times more Sugars than White Gluten-free Bread made with rice flour, corn starch or tapioca.
• While 100 kcal of White Gluten-free Bread made with rice flour, corn starch, and/or tapioca contain 1.3 times more Carbohydrate, more Fiber and more Protein than Cookies, gluten-free, lemon wafer.
• Both Cookies, gluten-free, lemon wafer and White Gluten-free Bread made with rice flour, corn starch or tapioca offer comparable quantities of Energy per 100 calories.
• 100 calories of Cookies, gluten-free, lemon wafer provide inadequate amounts of Fiber and Protein
• 100 calories of White Gluten-free Bread made with rice flour, corn starch or tapioca provide inadequate amounts of Omega 6
• Both Cookies, gluten-free, lemon wafer as well as White Gluten-free Bread made with rice flour, corn starch, and/or tapioca provide inadequate amounts of Omega 3 in 100 calories.